Muscle Building is a hard work and it requires a proper set of exercises with a proper healthy diet to make it happen, without proper nutritional support, your muscle growth will stop. So it is very important to eat a variety of nutrient rich foods, proteins, carbohydrates, and healthy fats to grow your muscles. All these types of nutrients plays an important role in muscle building and you can’t skip them from your diet.
At first you need o find out how many calories you need every day. You must consume more calories than you burn each day to gain muscle and size. You should consume 200 to 300 calories more than you burn.
A healthy diet includes various foods in specific amounts and proportions to meet the body’s needs for calories, fats, minerals, vitamins, and substitute nutrients, with a limited amount of extra nutrients set aside to help the body survive the brief leanness period. A balanced diet promotes or maintains good health. Fluid, macronutrients, micronutrients, and adequate dietary energy are all essential components of a balanced diet.
Why is a diet plan essential for muscle growth?
A healthier lifestyle can be achieved by eating a well-balanced diet that contains all of the body’s vital nutrients. Feeling fine, getting more stamina, enhancing your health, and raising your mood are advantages of eating a balanced diet. A person’s general health and well-being rely on proper diet, physical exercise, and balanced body weight. There’s no denying the significance of eating nutritious foods in your life. You may be susceptible to illnesses, illness, or even fatigue if you do not maintain a good diet for a healthy body.
The value of healthy fitness food for infants, in particular, must be emphasized since they are susceptible to a variety of growth and developmental issues. Heart disease, asthma, stroke, and diabetes are three of the most common health complications caused by a healthy diet. Physical activity helps treat various wellness issues and promotes mental health by lowering fatigue, depression, and discomfort. Metabolic syndrome, stroke, elevated blood pressure, arthritis, and anxiety will all be avoided with daily exercise.
What is the impact of a balanced diet?
Choosing a well-balanced diet, appropriate and diverse, is a significant step toward leading a happy and stable life. Dietary vitamins and minerals are essential for boosting immunity and promoting healthy growth. A healthy diet can protect the human body from certain diseases, particularly non-communicable diseases like obesity, diabetes, cardiovascular disease, and cancer. Healthy eating habits will also help you maintain a healthy weight.
Healthy eating is an ideal opportunity to broaden one’s horizons by engaging with ingredients from various backgrounds, sources, and preparation methods. Consuming a diverse range of foods has cognitive advantages since diversity and color are essential components of a well-balanced diet.
Here are some Best Foods for Muscle Growth:
One eggs contain high quality of protein along with healthy fats ,vitamin B and choline. Proteins are made up of amino acids that particularly important for muscle gain. Vitamin B plays a important role for important precesses in our body including energy production. Many studies have already shown that eggs are not harmful foe our health.
100 gm egg contains 13 gm of protein.
Chicken is packed up with high quality of proteins.This is considered as a best food for muscle building. It contains important vitamins like Vitamin B (niacin) and B6 which help our body function properly during the physical activity and exercise.
100 gm Chicken contains 30 gm of high protein.
If you are a Vegetarian and you want a good source of protein than Soyabeans are the best protein source for you. Also contains a good amount of Iron,Vitamin K, Phosphours and unsaturated fats. Iron helps to store and transport oxygen in our Blood and muscles.
12.35 gram of protein per 100 gram serving.
Peanut Butter contains a good amount of protein,along with essential Magnesium,Phosphorous,Zinc and Viamin B-6. 20gm of carbs,25 gm of protein and 50gm of protein per 100gm serving. Peanut Butter contains high amount of calories,saturated fat so there are also disadvantages if anyone eats more than the recommended amount.
Milk Provides a mixture of proteins, carbohydrates and good quality of fats. The proteins are both slow digesting and fast digesting proteins. Leucine considered as a primary protein in milk which is responsible for muscle growth. People can increase their muscle mass by consuming milk in combination with wight protein.
This is a great choice for overall health and muscle gworth. It contains high amount of omega-3 fatty acids EPA and DHA, and several important B Vitamins. Omega-3 Fatty acids play an important role muscle growth during exercise programs. 20gm of protein per 100gm of serving.
Sweet potatoes are one of the best source of carbohydrate. Many bodybuilder’s include sweet potatoes in their daily diet. 100 gm of sweet potatoe contains 86 calories,1.6gm of protein,20 gm of carbs,4.2 gm of sugar and some good fiber and good fat.
Greek Yogurt loaded with slow-digesting casein protein and fast-digesting whey protein, will quickly become a favourite muscle building snack. It is also a good source of Vitamin D. Vitamin D helps our body to absorb calsium(very impotant for muscle contractions) and phoshphorus (creates ATP which is the form of energy our body uses) 11gram of protein per 100gram of serving.
It is a another big sourse of protein which contains 23gram of protein per 100 gram of serving. It also contains good amount of Zinc which essential for protein synthesis and helps to maintain the healthy testosterone level in our body.
Cottage Cheese contains casein protein which is slow-digesting. It is perfect for muscle maintenance, Which is also an excellent source of Vitamins, Calciums, other important nutrients. 15gm of protein and 80 calories per 100gm of serving.
Tuna are rich in proteinand Omega-3 fatty acid,and low in fat. Tuna packs with 24 gram of protein per 100gram serve. Omega-3 fatty acids are helps to maintain our body functions, such as metabolism and reduce the excess amount of body fat.
Tofu considered as a highest quality plant proteins as known as soy-protein. Which contains good amount of carbs, proteins, fats. This is also a good source calcium,which is important for our muscle functions and health of bones. 10gm of protein, 6gm of fat, 2 grams of carbohydrates per 124 gram of serving.
Fruits and Vegetables:
Fruits and Vegetables are a high source of antioxidants, which are important for our immune system’s healthy functioning. They conatins important nutrients such as vitamin C, Vitamine E and beta carotene. fruits and vegetables provide us a proper digestion and nutrient uptake.
Diet plan for muscle building
First of all you need to find out the total amount of energy which is need you in daily basis to maintain your basic daily activities. You need to eat more calories than you burn every day.
Example if I need 2000 calories every day to maintain my daily activities then I need to consume 2000+ calories every day. The extra calories will help my body to gain muscles. Bellow the diet plan for both vegetarians and non vegetarians.
**1 large boiled egg contains approximately 78 calories.
**1 average sized banana contains approximately 100 calories.
**1 scoop of whey protein contains approx 121 calories.
**100 gm chicken breast contains appox 165 calories.
**100 gm brown bread conatins 293 calories.
**100gm of brown rice contains 124 calories.
**100 gm sweet potato contains approx 86 calories.
You can start your morning with some honey in warm water it will give you the morning boost.
If you are a vegetarians than you can eat banana with brown breads with peanut butter or a oat meal and some sprouts or if you are a non vegetarian than you can eat eggs with brown breads with peanut butter or a oat meal as a breakfast meal. Consume or eat as per your calorie requirement.
Eat brown rice(graet source of carbohydrates) with leafy vegetables(high source of antioxidents) and add some cheese(source of protein and fat)in your lunch meal if you are a vegetarian and for non vegetarians they add chicken breast(high source of protein) in their lunch meal. You can add chapatis(tortilla) instead of brown rice(carbohydrates) if you want.
Pre workout :
If you are a vegetarian than take sprouts and salad as a pre workout meal. And add Egg whites(source of protein) and salad in your pre workout meal if you are a non vegetarian as per your requirement.
Take 1 scoop of whey protein and add banana for both vegetarians and non vegetarians. You can also add sweet potatoes (good source of carbs) in your post workout meal.
Non vegetarians can eat fish or chicken which are source of protein with brown rice or chapatis(tortilla) with leafy vegetables and vegetarians can eat chapattis (tortilla) with low fat made paneer curry with leafy vegetables. Also include salad for both.
note: Drink water as much you can to stay hydrated. It will help to muscles and body joints to work better. Approx 4 litter for men and 3 litter for women, so you should always drink water as the minimum requirement.