Healthy Eating Habits For Maintaining Muscular Fitness

To maintain healthy muscular body and physique, you need to eat a complete and nutritious diet that provides enough of proteins, carbohydrates, fats, minerals and vitamins. According to the U.S. government's 2010 Dietary Guidelines for Americans, adults should get 45 to 65 percent of their daily calories from carbohydrates, 10 to 35 percent from proteins, and 20 to 35 percent from healthy fats. Aim to build your eating habits around fresh and healthy food choices; consult your doctor before beginning any new diet.

Proteins

Your muscles are built from amino acids. There are 20 different amino acids, which link together to form long amino acid chains called protein, the Centers for Disease Control and Prevention explains. Getting proper amounts of protein in your diet is important for preserving and building your muscle tissue and in maintaining your muscular fitness. You should get around 0.5 to 2 grams of protein per day for every 2.2 pounds of body weight you have. Get your proteins from healthy sources like seafood, chicken, turkey, egg whites, low-fat dairy products, beans, peas, nuts, seeds and soy products. Avoid dark and fatty meat, egg yolks and dairy products high in fat and sugar. Eat nuts in moderation because they are high in fat.

Carbohydrates

Carbohydrates are macromolecules built from single sugar units. Sugars are the major energy source for your brain and muscles. Sugars also function as intermediate molecules needed for optimal energy production during the citric acid cycle --- which, the textbook "Lehninger Principles of Biochemistry" explains, provides energy for your muscles during an aerobic exercise. Getting enough carbohydrates from your diet is thus crucial for your muscles. Fiber is another type of carbohydrate you should get from from your daily diet. Fiber is important for lowering blood cholesterol levels, preventing constipation and losing weight. Healthy sources of fiber and sugars are whole grain bread and pasta, fresh vegetables and fresh fruits. Avoid enriched products like white bread, sugary cereals, candy, pastries and other sugary treats.

Healthy Fats

Fats are as necessary for your health and muscle fitness as protein and carbohydrates. Fats help your body absorb fat-soluble vitamins, providing energy and essential fatty acids. Your daily intake of fats should be of the monounsaturated and polyunsaturated varieties, found in avocado, seafood, nuts, seeds, and olive oil, for example. Avoid foods that contain saturated and synthetic trans fats and cholesterol, like fatty pork, beef, chicken, egg yolks, junk foods, coconut oil and margarine.

Vitamins and Minerals

Minerals and vitamins are important for your overall health. Minerals like calcium, magnesium, potassium and sodium and vitamins like A, B, C and D are crucial for your body's metabolism of nutrients, for building and contracting muscles and for overall proper functioning, the Dietary Guidelines for American explain. For example, calcium and magnesium have important roles in muscle contraction and energy production; sodium and potassium are needed for signal transduction and for nerve impulses. Good sources for vitamins and minerals are low-fat dairy products, meats, vegetables, grains, fruits and nuts. A healthy and complete diet should be enough to provide you enough of your daily requirement of vitamins and minerals. However, if you are pregnant, breastfeeding or taking part in a vigorous exercise program, add a multivitamin supplement to your diet if your doctor approves.