The raw materials needed for the building muscles are provided by food and not by physical activity. Building muscles requires adequate hydration, the right kind of foods, along with working out at the gym regularly. Another common misconception is that protein-rich food is the most important component in a muscle-building diet. But, as more energy is utilized during the workouts, one needs to have enough carbohydrates and minerals to keep a healthy balance.
The top foods to eat when building muscles include:
- Fruits and vegetables – This is the most important component of any healthy diet, as both are rich sources of fiber, vitamins, minerals, and fluids.
- Low-fat dairy products – These products are essential, as they provide proteins, carbohydrates, and vitamins. They are good sources of vitamin D, and minerals like potassium and calcium. Having a glass of milk after a workout regimen would be helpful in replenishing the much needed nutrients in the body.
- Lean meat – It is a rich source of protein, iron and amino acid leucine, three components essential for building muscles.
- Dark meat – They are essential for a healthy immune system and provide iron and zinc in good quantities to trigger muscle growth.
- Eggs – Contain good amount of protein along with all major essential amino acids. Remember to eat the yolk as it contains more than half of the protein in egg.
- Nuts – Needless to say, they are good sources of proteins along with antioxidants, fiber, fats and vitamins. All these nutrients help in improved muscle growth.
- Whole grains – They contain good amount of carbohydrates to provide energy along with fiber, vitamins and antioxidants.
Carbohydrates and proteins are essential for strength training and muscle recovery. People who look to better their muscles should have a diet containing carbohydrates and proteins with small amounts of good fats. How much of these nutrients should you eat? Experts say that about half of the calories in a diet should come from carbohydrates. One should have about 1.2 kg for protein per body weight of the person. It is always better to eat small sized meals at equal intervals. Progressive resistance training is found to improve the muscle build in people.