The Best Diet Plan For Building Muscle
When trying to build muscle, it is particularly important to regularly consume much needed macro nutrients like high-quality proteins, complex carbohydrates and polyunsaturated fatty acids.
Only a regular supply of protein can permanently boost protein synthesis for muscle building and keep the amino acid concentration in the blood consistently high.
In addition to macro nutrients, you also need to regularly consume vitamins and minerals.
PROTEIN: ESSENTIAL MUSCLE BUILDING COMPONENT
When building muscle mass, a high-protein diet is needed to support the body after exercise and during regeneration.
Proteins basically consist of various essential and semi-essential amino acids like leucine, valine and isoleucine.
We recommend a combination of animal and plant sources. Suitable natural foods include lean meats and fish, low-fat dairy products, eggs, legumes and soya. Red meat, which contains a lot of creatine, is especially popular in muscle building diets. Protein products like protein shakes can be used as diet supplements.
CARBOHYDRATES: FUEL FOR YOUR MUSCLES
Complex carbohydrates are the main source of energy for your muscles. Only with a sufficient carbohydrate intake can you maintain permanent progression (consistent weight increase).
If you consume more carbohydrates than you need, your muscles store the remaining sugar in the form of glycogen. During intense workouts in particular, your body can tap into these energy reserves.
Primarily whole grain products, potatoes, brown rice and oatmeal should be included in your nutrition plan for muscle building.
Short-chain carbohydrate compounds such as glucose should be avoided, as these raise blood sugar levels very quickly.
FATS: QUALITY NOT QUANTITY
In addition to carbohydrates and proteins, a good supply of healthy fats plays an important role in a muscle building diet.
Certain body functions like the release of testosterone and hormone production require valuable fatty acids.
Unsaturated fatty acids from plant oils (flax oil, organic coconut oil), fish (cod, salmon), avocado and walnuts are ideal.
So, now you know a little bit more about the best diet plan for building muscle. But eating well won't help build that muscle working out is something you should do daily as well. Check out our workout collection here.