Physical fitness includes exercise and diet. For those looking to build muscle quickly, the diet is equally important as the workout. Without the proper diet, your body will not be able to perform at its optimal level and will not have the necessary nutrients for muscle growth. Here is a sample diet that will help bodybuilders gain the muscle they desire.
Breakfast
Breakfast kick-starts your metabolism and gives you the energy needed for the day. A good food choice for breakfast is eggs. Animal products are packed with protein. For muscles to build, the body needs protein. Many weightlifters take protein supplements, but adequate amounts of the nutrient can be obtained through diet. A single egg has about six grams of protein, so having eggs a couple times a week can drastically increase your protein intake.
Lunch
Salads are a healthy alternative to fatty foods and will help you control your weight. Additionally, salads can be filled with protein if you choose the right ingredients. Two ideas are lentils and beans. Lentils can be an adequate sources of protein and a healthy alternative to animal products. A six ounce steak, for example, has 38 grams of protein and 44 grams of fat. One cup of lentils, however, contains 18 grams of protein but less than one gram of fat.
Beans are probably the best protein source of any vegetable. Most notably are soybeans, which are commonly used as protein alternatives by vegans and vegetarians. One cup of soybeans can contain up to 29 grams of protein. Beans provide minerals, vitamins and fiber that may not be found in animal products.
Dinner
Dinner can be a good opportunity increase protein consumption by eating meat. Avoid red meat because it is high in fat. Incorporate lean meats such as chicken and fish into your diet. These meats provide the protein without adding unhealthy fat. If you don't want to add meat to your diet, substitute tofu, a high-protein food made from soybeans.
Carbohydrates
When trying to gain muscle, be sure to include carbohydrates, the body's main source of energy. Foods such as whole grain bread and whole grain pasta will provide weightlifters with the energy they need for their workouts.
Tips
Your body needs the most protein after a workout, when the muscles are repairing themselves, so try to eat at least one of your meals after your workout. You may want to eat smaller meals about six times a day.
If you want a snack between meals, try eating nuts. Nuts are filled with protein and contain healthy fat.
Member Comments