The Basic Things On Diet If You Want To Build Muscle

If you practice bodybuilding, it’s very important to be careful with what you eat. The right bodybuilding diet is essential for producing the gains your workouts stimulate. Nonetheless, keep in mind that is not so complicated to find the right diet. All you need is some knowledge and discipline. The basics are:

The big 3 are:

  • proteins
  • carbohydrates
  • fats

  • Source

    You find proteins in:

  • fish
  • meats
  • eggs
  • soy
  • cheese
  • cottage cheese
  • Carbohydrates are found in:

  • vegetables
  • cereals
  • grains
  • juices
  • fruits
  • Fats are found in:

  • olive oil
  • margarine
  • cooking oils
  • nuts
  • Proteins are very important as they are used to repair tissues broken down during a day, a process that is called protein turnover. When you do your workouts, this protein turnover increases. Taking this into consideration, you should eat a lot of proteins, but don’t do that so fast. The best thing is to find out the amount of proteins your body needs in order to optimally build your muscles.


    Source

    The best protein sources are found in lean meats such as chicken, turkey and fish. Additionally, there are also many other supplements on the market, but be careful what you choose. Some of them are scams and you can waste your money.
    Carbohydrates are an important part of a bodybuilding diet as they provide quick energy for your intense workouts. Keep in mind that quality carbohydrate foods are also your source for important minerals, vitamins and fiber. There are also supplements, but the best thing is to make sure your diet includes them. Carbohydrates have to be high fiber, vegetables and low calorie fruits.

    Fats are also important, fueling much of your daily activities. They also help you absorb important fat soluble vitamins like A, D, E and slow the absorption of carbohydrates into the bloodstream. This keeps blood sugar levels from spiking and energy levels are constant. Plus, your body will keep on burning fat for fuel. More important is the kind of fats you eat.


    Source

    Remember that the basic thing about any diet is the ratio of the above mentioned macronutrients. The approximate amount of them is:

    Protein – 25-40% of total calories

    Fat – 15-40% of total calories

    Carbohydrates – 35-45% of total calories

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