How to Gain Muscle Through Diet

Provide enough protein for the body. The basic rule that you should remember is that you need to provide protein in a dose of 1 – 1.5 times your body weight in grams. For example, if you weigh about 150 pounds, you need to consume between 150 – 225 grams of protein per day if you want to keep building muscle. Full-time bodybuilders can consume 2 to 3 times their body weight in protein, and sometimes more, but for most of us, this regimen will be overwhelmingly damaging to our bodies. body. If you are overweight, you can replace this number with your desired ideal body weight and calculate the amount of protein needed in grams. Proteins that are pretty great for building muscle include:

• Lean red meat like beef, pork, lamb, venison, bison, etc.
• Fish like tuna, salmon, swordfish, sea bass, trout, mackerel, etc.
• Poultry breast, from chicken to turkey, duck, etc.
• Eggs, especially egg whites. Egg yolks are high in chpesterp, but one or two egg yolks a day is not harmful to health. ^[1]
• Dairy foods such as milk, cheese, cottage cheese, yogurt, etc.

Learn the difference between complete and incomplete proteins. To be able to build muscle, you need to consume complete protein found in eggs, meat, fish, cheese, raw milk and most other animal products. The basic rule to remember is this: If your food source can bleed or breathe, it is complete protein. Plus, there’s also quite a bit of complete plant-based protein, which means you can still build muscle if you’re a vegetarian. ^[2] include:

• Soy bean
• Quinoa (quinoa)
• Buckwheat (buckwheat)
• Chia seeds
• Hemp seed (Hempseed)
• Beans or dried beans with rice

Eat foods with a high Protein Essential Amino Acid Absorbability Index (PDCAAS). This is a measure of the absorption capacity of different proteins in the body, based on the solubility of amino acids in the protein. You can think of PDCAAS as a grading scale for protein quality, where the highest score is 1 and the lowest is 0. ^[3] The following is a rounded PDCAAS transcript of the Protein type:

• 1.00: egg white, whey, casein, soy protein (soy protein)
• 0.9: beef, soybeans
• 0.7: chickpeas, fruits, black beans, vegetables and dried nuts
• 0.5: cereals and cereal products, peanuts
• 0.4: whole grains

Include carbohydrates in your diet. Carbohydrates are quite important to help the body use glycogen (energy) stores in the muscles when you exercise. If you don’t get enough carbohydrates, your body won’t have enough energy and it will destroy your muscles instead! To build muscle, your diet needs to provide 40% – 60% of your carbohydrate intake, or about 1500 calories per day. ^[4]

• In diet guidelines, carbs are often misrepresented. Because complex carbs are consumed slowly and have a low glycemic index (not as much as sugar), you can take them after exercise and especially during breakfast. You should try to choose carbohydrates with a low Glycemic Index, as they are healthier and release energy more slowly. A few pretty good examples include:
• Basmati . brown rice
• Quinoa
• Rolled Oats (Rpled Oats)
• Sweet potato
• Whole grain black bread
• Whole wheat pasta

Use healthy fats. Not all fats are created equal. In fact, there is evidence that consuming healthy fats is very healthy. ^[5] Fat should make up 20% – 30% of your calories. You should use monounsaturated fats and polyunsaturated fats. They are all “good” fats. They are available in:

• Piu oil, peanut oil, sunflower oil, rapeseed oil and avocado oil.
• Fish.
• Types of beans.
• Flax seeds and pumpkin seeds.
• Soy products such as tofu or soy milk.

Stay away from saturated fats and trans fats. They are “not good” for you. You should remember to keep the percentage of saturated fat below 10% of the calories you consume and the percentage of trans fat less than 1% of the calories you consume. ^[5] Bad fats include:

• Ice cream, candy and packaged snacks.
• The most fatty part of the meat.
• Lard, margarine and vegetable shortening solids.
• Fried food.

Consume lots of fiber. Be sure to add vegetables to your diet such as lettuce or broccoli to make sure you’re getting the vitamins you need. In addition, green leafy vegetables are rich in fiber and are quite necessary for the removal of waste from the body.

Control the amount of salt you use. Although consuming too much salt can raise blood pressure, when you sweat, you also lose a large amount of salt. In addition, salt (a key electrolyte) aids in muscle contraction, and this is why salt is often used in many sports drinks.