When it comes to packing on pounds of pure, unadulterated muscle, without bulking up on mountainous fat, your diet is the single most important element of your muscle building regime. An individual can work out all they want in vain, if they don’t have a surefire diet plan in check. While the internet is replete with guides on the best muscle building diet, it can get pretty confusing to know what you should eat and what you should avoid. A balanced and healthy diet plan for men is essential to supply the body with necessary nutrients for building lean muscle mass and burning fat. Here are the top 10 muscle building diet tips:
1. Consume Ample Protein
Proteins are rich in amino acids that can naturally be used as the building blocks of muscle protein. Lean meats, such as chicken and turkey breasts, should be a staple of your diet. Aside from providing an excellent source of high quality protein, they are also extremely low in saturated and Trans-fats. Due to its high protein, cholesterol, zinc, B vitamins and iron content, beef is also important for building lean muscle and keeping the body healthy.
2. Munch On Nuts
For any bodybuilder aspiring to put on muscle weight, even an ounce of cashew or almonds a day should suffice. Nuts are a perfect blend of protein, fats, and fibers, allowing you to get the extra calories you need without having them pad your waistline.
3. Eat the Right Carbs
Carbohydrates are stored in your muscles as glycogen, and they pump your muscles with fuel during strenuous workouts. Natural sources of carbohydrates include whole grain bread, fruits and cereals. Amateur trainers are suggested to eat 360 to 540 grams of carbohydrates daily to gain the right mass.
4. Drink Water
The most overlooked element in a bodybuilder’s muscle building diet plan is water. As 70% of our body weight is water, our muscles, tissue cells and ligaments all contain water. Most trainers recommend drinking up to 2 to 3 liters of water each day! Staying hydrated keeps the muscles looking full.
5. Protein Shakes
A protein and carb recovery shake should form the cornerstone of your diet regime. Consuming a shake pre-workout prepares the body for optimal muscle growth and nutrient usage. This potent nutritional combo slows muscle degeneration, jacks up protein synthesis, rapidly refills stores of muscle energy, enhances blood flow to muscles and boosts the ability of the body to use carbs post workout.
6. Add Chickpea to Your Diet
Chickpeas are an excellent source of carbs. Replace some of the grain in your diet with chickpeas and stay lean!
7. Fishy Feast
Fish is an excellent source of protein that should be consumed regularly by bodybuilders. Your body needs essential fatty acids, such as omega-3, to support the muscle-building process. Fishes, such as salmon, tuna, trout and sardines, are excellent sources of protein and healthy fats, and all bodybuilders, should strive to consume eight ounces of fatty fish, at least twice a week.
8. Incorporate Glutamine in Your Meal Plan
Glutamine is the most prevalent amino acid inside our body and enhances the functioning of the immune system. Supplementing the body with 10 to 40 g of glutamine allows it to maintain its storage supply of glutamine in muscle tissue, enhancing overall muscular growth and recovery.
9. Avoid Alcohol
Alcohol is not only high in sugar but excess consumption can cause dehydration as well, something you don’t want when following a muscle building diet. A glass or two of red wine is fine, but not more than that!
10. Don’t Skip Breakfast
Last, but not the least, is the oldest adage when it comes to dieting: breakfast is the most important meal of the day. Give your body the fuel it needs to get through the day and still have enough reserves left over for your workout.