Your Muscle Building Foods play a big role in the success of how much muscle you put on. In order to build muscle effectively, you need to eat the right types of foods at the right time.
Protein
Building muscle mass takes a surplus of calories but, you need the right kind of calories to be effective. You can not eat cakes & fast food and expect to build muscle mass. This article will talk about the types of muscle building foods you need to consume throughout the day to gain muscle mass.
The first type of muscle building foods you need to consume consist of lean amounts of protein such as…
- Fish
- Chicken
- Egg whites
- Turke
- Beef
You need to consume at a minimum one gram of protein for every pound you weigh. That means an 180 pound person has to eat at least 180 grams of protein per day.
When eating five times a day, each meal should have around 36 grams of protein. And since the list given above contain high amounts of protein with each serving, reaching that goal will not be hard to do. You can even supplement a meal with a whey protein shake to reach your protein goals.
Carbohydrates
Carbohydrates are the second type of muscle building foods that you need to consume. Carbohydrate not only give you the energy in the gym but, they also help transport protein to the muscles. There are two different types of carbohydrates…
Simple Carbohydrates and Complex Carbohydrates.
Simple Carbohydrate
Simple carbohydrates have their purpose when it comes to building muscle. After an intense workout, simple carbohydrates can be taken with protein to help transport the protein to the muscle faster.
Foods that are high in sugar include…
- candy
- juices
- sodas
- milk and
- fruits.
Candy and soda have no nutritional value so it is better to consume your simple carbohydrates from fresh fruits because it has other benefits such as vitamins and fiber.
Complex Carbohydrates
These are foods that the body has to break down into simple sugars. This process takes time so your body will receive a more steady source of energy unlike the simple carbohydrates that will give you a short boost of energy.
Because of this long break down period within the body, a persons appetite will be more satisfied and you will not get hungry as much. These complex carbohydrates can be found in grainy foods like…
- rice
- bread and
- pasta.
The intake of carbohydrates should be twice the intake of protein. If you are 180 pounds and your daily intake of protein is 180 grams, then your carbohydrate intake should be around 360 grams. Carbohydrates are very important in your muscle building foods because without it, you will not see impressive muscle gains.
Fats
The last of the muscle building foods that you need are fats. Fat has gotten a bad reputation over the years to the point where everyone thinks all types of fats are bad. This is not the case. There are good kinds of fats and bad kinds of fats.
Good Fats
The good kind of fats are monounsaturated and polyunsaturated fats. These fats help in reducing the risk of heart disease and bad cholesterol. Monounsaturated fats can be found in foods such as…
- olive oil
- avocados
- peanut butter and
- canola oil.
- walnuts
- corn oil and
- fatty fishes.
- Bad Fats
The bad kinds of fats are saturated and trans fats. Saturated fats increase the risk of heart diseases and possibly a stroke. These kinds of fats can be found in foods such as…
- pork
- butter and
- cheese.
Consuming the right types of muscle building foods will make a big difference in your bodybuilding goals. Along with food, your hormonal levels also affect the fat and muscle content in your body. For men, testosterone levels determine muscle building capacity. If your levels aren’t good intact, maybe you should consider any supplement to regulate them. You can read this Testogen review on any reliable site as the product is one of the best to aid in testosterone boosting.
