Home » Bodybuilding & Fitness » You are reading »

8 Muscle-Building Diet Essentials!

bodybuilding-diet
What you take in can make or break your gains when it comes to true muscle growth. Here are 8 muscle-builders that you should know about.

When it comes to packing on pounds of pure, unadulterated muscle, diet is the single most important part of your overall bodybuilding program. You can workout all you want, but if your diet isn’t in check you will never achieve the physique of your dreams.

The body relies heavily on nutrients from the foods and supplements that you consume to help create an environment conducive to huge gains. Although there are an infinite number of choices out there, a select few muscle-builders come up time and time again on every true bodybuilder’s shopping list.

1.EGG WHITES

There’s a reason why every successful bodybuilder in the world incorporates egg whites into their diet. With a protein to fat ratio of 60:1, egg whites are unquestionably one of the purest forms of protein in the world.

This magnificent muscle-building food also possesses an extremely high biological value – meaning that a large proportion of the protein absorbed from egg whites is readily utilized by your body for protein synthesis. Egg whites also contain very few carbohydrates and are a source of vitamins and minerals.

2.CHICKEN/TURKEY

To pack on pounds of serious muscle, lean meats such as chicken and turkey breasts should be a staple in every bodybuilder’s diet. Aside from providing an excellent source of high quality protein, they are also extremely low in saturated and trans fats.

3.FISH

Although the recurring theme so far has been to eat foods that are low in fat, fish is one exception to this rule. Of course you want to stay away from saturated and trans fats, but your body still needs essential fatty acids such as omega-3 to help support the muscle-building process.

Cold water fish such as salmon, tuna, trout and sardines are an excellent source of protein and healthy fats. Canned fish packed in water also comes in very handy because it provides a quick source of protein when on the go.

4.BEANS & LEGUMES

If you are serious about building muscle, you can’t ignore the power of beans and legumes. When people typically think of bodybuilding foods, they immediately refer to various lean meats, but what they don’t realize is that the bean is a delicious and highly nutritious source of protein and fiber.

Fiber is essential to maintaining a regular and normal healthy bowel movement as well as proper insulin response – which is critical to muscle growth as both functions aid in absorption and use of various nutrients and supplements ingested by bodybuilders.

Kidney beans in particular are a very popular choice as they provide nearly 14 grams of both protein and fiber per cup! That’s why you should never ignore the power of the bean!

5.LEAN RED MEAT

Lean ground beef and cuts of red meat are excellent mass building food sources rich in protein, iron, zinc and B vitamins. Red meats have a high calorie per serving ratio, making it an excellent choice for hard gainers looking to pack on some serious size.

However, because red meats do possess a higher level of saturated fats, they should not be consumed on an everyday basis. Lean red meats are best incorporated into a weekly diet of chicken, turkey and fish – adding a little variety to your weekly nutrition plan.

6.SLOW-BURNING CARBS OR LOW GLYCEMIC CARBS

Muscle isn’t built with protein alone. You also need a good source of slow-burning carbohydrates to fuel and sustain your muscles. Slow-acting carbohydrates found in foods such as oat meal and sweet potatoes make the best pre-workout snack. Why?

Well, when you exercise, muscle glycogen (carbs stored within your muscle) becomes the main source of fuel. As glycogen levels decrease from hard training, your intensity begins to decrease and more importantly, your body begins to tap your muscles for a source of energy thereby causing them to degenerate!

That’s why it’s so important that no matter what your goals are, in order for your muscle-building machinery to run at maximum levels, you need a consistent source of fuel such as a serving of slow-digesting carbs.

7.WATER

When it comes to musclebuilders, the first thing to come to mind is meat. But the number one item that should be in your arsenal is water. Just think about it – 70 percent of your body is made up of water. Your muscles, tissue cells and ligaments all contain water. And most importantly, your life force – blood – is made up substantially of water.

When it comes to building a massive physique, you need to keep yourself in the most anabolic state possible and that is why many bodybuilders recommend drinking 10 liters of water a day. Staying hydrated also keeps your muscles full looking.

In addition water also serves as a medium in nutrient transport to your muscle cells, making more efficient and effective use of the nutrients and supplements that you consume.

8.WHEY PROTEIN

Now, we’ve talked about various food sources that can be found at any grocery store, but there is one extremely important supplement that is more than worthy of being included on this list – whey protein.

When it comes to packing on pounds of muscle, it is generally recommended that your protein intake be approximately 1.0 to 1.2 grams of protein per pound of body weight.

CONCLUSION

If your goal is to pack pounds of pure muscle onto your frame, you can’t be eating “empty” calories that do nothing but add mass to your waistline. You need to carefully select the right foods and supplements and incorporate them into your daily diet. By adding the muscle builders mentioned, there is no doubt that you will be on the right path to achieving the physique of your dreams.

 

Source:http://www.bodybuilding.com/

Related Posts

Why Too Much Exercise May Harm Your Heart, and What Science Tells Us About the Ideal Amount and Type of Exercise

Why Too Much Exercise May Harm Your Heart, and What Science Tells Us About the Ideal Amount and Type of Exercise

Brazilian Butt Lift 5-Minute Workout

Brazilian Butt Lift 5-Minute Workout

How to Increase Push-Ups by 400%

How to Increase Push-Ups by 400%

How to Eliminate Muscle Cramps!

How to Eliminate Muscle Cramps!

Learn How This 70-Year Old Stays in Shape

Learn How This 70-Year Old Stays in Shape

Best Exercises To Lose Arm Fat At Home

Best Exercises To Lose Arm Fat At Home

106 Comments Already

  1. You can certainly see your skills in the
    article you write. The world hopes for more passionate writers like you who are not afraid
    to mention how they believe. All the time go after your heart.

  2. The ones that run with Flash animation are the finest to
    begin with, as you are not called for to download and install any software at all.

  3. This web site definitely has all the information I needed about this subject and didn’t know who to ask. |

  4. At this time I am going to do my breakfast, once having my breakfast coming again to read other news.|

  5. Well I really liked reading it. This information provided by you is very helpful for accurate planning.

  6. We are a group of volunteers and starting a new scheme in our community.
    Your web site provided us with valuable information to work
    on. You’ve done an impressive job and our entire community
    will be grateful to you.

  7. You actually make it seem so easy with your presentation but I find this topic to be really something which I think I would never understand. It seems too complex and extremely broad for me. I am looking forward for your next post, I will try to get the hang of it!

  8. The gambler playing the port will certainly get several of these LDW throughout their port play.

  9. We do not have to suffer any longer if we get in touch
    with the suitable legal guidance of a New York City accident Lawyer.

  10. I’ve been absent for some time, but now I remember why I used to love this web site. Thanks, I’ll try and check back more often. How frequently you update your website?

  11. This is really interesting, You’re a very skilled blogger. I’ve joined your rss feed and look forward to seeking more of your wonderful post. Also, I have shared your site in my social networks!|

  12. 私がおすすめする転職サイトはこちらです。
    私自身もこのサイトを参考にすることで、年収が倍に増えましたので、ご紹介します。

  13. Nevertheless, for optimal outcomes we constantly suggest
    taking this item together with a healthy
    and balanced diet plan and also practice regimen.

  14. If they could aid you locate a loosened slot equipment, ask your friendly online casino employee.

  15. Your fat shops will be cracked down and also changed right into carbohydrates when you
    need gas.

  16. Kindly click ‘Play Now’ to be redirected to our
    preferred companion Spin Gambling establishment to appreciate all your preferred online pc gaming.

  17. Many very nice stuff on this website, I like it.

  18. Thank you for the write up. I definitely agree with what you’re saying.
    I have been talking about this subject a lot recently
    with my brother so hopefully this will get
    him to see my viewpoint. Fingers crossed!

  19. Although creatine doesn’t directly boost fat use within the physical body it will lead to a higher
    metabolic rate indirectly.

  20. Yes! Finally someone writes about .

  21. I simply started reading and I’m glad I did. You’re an excellent blogger, among the best that I’ve seen. This weblog without any
    doubt has some facts on topic which I just wasn’t aware of.
    Thanks for bringing this stuff to light.

  22. Pretty great post. I just stumbled upon your blog and wanted to say that I’ve really enjoyed surfing around
    your blog posts. In any case I’ll be subscribing for your feed and I’m hoping you write
    again soon!

  23. Hurrah, that’s what I was searching for, what a data!
    present here at this weblog, thanks admin of this site.

  24. I merely started reading and I’m glad I did.

    You’re a fantastic blogger, one of the very best that I’ve seen. This weblog without any doubt has
    some facts on topic which I just wasn’t aware of. Many thanks for bringing this stuff to
    light.

  25. I just now found your blog post and today I’m certainly one of your followers.

  26. Splendor is your destiny in this 40-line Port featuring Scatter Bucks, Free Gamings and Stacked Wilds!

  27. Remarkable! Its in fact amazing post, I have got much clear idea concerning from this article.

  28. Hey! This post could not be written any better! Reading through this post reminds me
    of my old room mate! He always kept talking about this.
    I will forward this write-up to him. Pretty sure he will have a good read.
    Thank you for sharing!

  29. You have noted very attention-grabbing details. Many thanks for sharing.

  30. In 1999, Attorney Joseph graduated from Tulane University Law School with
    a Juris Physician degree in Law.

  31. You are my breathing in, I possess few blogs and occasionally run out from to post .

  32. Dump these heavy travel books and try out travel
    apps like Gogobot for iPhone, Android, or on the internet.

  33. Be free of communicable ailments and does not require 24 hour nursing
    care or inpatient hospital care.

  34. Those photos show you simply exactly how promptly I went
    from battling with stubborn fat to looking lean and sensation gorgeous.

  35. I always spent my half an hour to read this weblog’s content all
    the time along with a mug of coffee.

  36. Wow, superb blog layout! How long have you been blogging for? you made blogging look easy. The overall look of your web site is magnificent, as well as the content!|

  37. Timing of fat consumption allows for a little a lot more flexibility as far as dish timing is worried.

  38. Have you ever considered about including a little bit more than just your articles?

    I mean, what you say is important and all. Nevertheless just imagine if you added some great pictures or video
    clips to give your posts more, “pop”! Your content is excellent but with images and clips, this site could certainly
    be one of the best in its niche. Good blog!

  39. On the other hand, if your injury is as a result of employing some kind of a product developed by yet
    another organization, or some other tragic accident brought on your injury then you
    may be capable to win individual injury compensation.

  40. Medicare is essential to offset its recovery by a proportionate share of the lawyer costs
    and charges.

  41. It’s very trouble-free to find out any matter on web as compared to books,
    as I found this post at this site.

  42. After exploring a handful of the blog posts on your site, I seriously like your technique of blogging. I added it to my bookmark webpage list and will be checking back in the near future. Please check out my website too and tell me your opinion.

  43. Tɦanks for finally writing about >8 Muscle-Building Diеt Essᥱntials!
    | Build Life Healthy <Liked it!

  44. I do agree with all of the concepts you have introduced for your post.
    They are really convincing and will definitely work.
    Nonetheless, the posts are too quick for beginners.
    May just you please lengthen them a bit from next time?
    Thank you for the post.

  45. Some really choice posts on this web site , saved to bookmarks .

  46. Thanks for finally talking about > %blog_title% < Loved it!|

  47. The system will help you if you really want to get
    to single figure physical body fat like I did.

  48. This cardio schedule will offer you with a big boost
    in fat loss while lessening muscle loss.

  49. My brother suggested I might like this web site.He used to be totally right. This publishactually made my day. You cann’t imagine simply how a lot time I hadspent for this information! Thank you!

  50. I reckon something genuinely special in this web site.

  51. Individuals call this resistance to transform being
    stubborn”, however it is not– not in this context.

  52. I like the efforts you have put in this, regards for all the great blog posts.

  53. I would like to thnkx for the efforts you have put in writing this web site. I am hoping the same high-grade blog post from you in the upcoming also. In fact your creative writing skills has inspired me to get my own website now. Really the blogging is spreading its wings fast. Your write up is a good example of it.

  54. There are documents that require to be prepared in time and the lawyer is going to help you out in this process.

  55. Bottom Line: Veggie tea consists of high levels
    of caffeine and also EGCG, materials that have actually been shown to boost
    metabolic rate and rise fat burning.

  56. The factor this happens is since the body detects that physical body fat degrees are dropping and food remains in brief supply.

  57. I loved your idea there, I tell you blogs are so exciting sometimes like looking into people’s private life’s and work. Every new remark wonderful in its own right.

  58. This info is priceless. Where can I find out more?|

  59. This implies that in the event the person is injured
    in a car or a truck accident, his or her health insurance coverage
    is supposed to pay very first, then the auto insurer
    is responsible for the balance beneath the Michigan No-Fault law.

  60. Veгy nice post. I absolutely love thіs site.
    Contіnue the good work!

  61. Neat blog! Is your theme custom made or did you download it from
    somewhere? A theme like yours with a few simple adjustements would really make my blog shine.

    Please let me know where you got your design. Appreciate it

  62. Hello, all the time i used to check blog posts here in the
    early hours in the dawn, for the reason that i love to find out more and more.

  63. This is a good tip especially to those fresh to the blogosphere. Brief but very precise info… Appreciate your sharing this one. A must read post!

  64. Wonderful blog you have here but I was wanting to know
    if you knew of any message boards that cover the same topics discussed here?
    I’d really love to be a part of community where I can get comments from other knowledgeable people that share the
    same interest. If you have any recommendations, please let me
    know. Many thanks!

  65. Hey! Do you know if they make any plugins to
    safeguard against hackers? I’m kinda paranoid about losing everything I’ve worked hard on. Any recommendations?

  66. Wonderful article! We will be linking to this great post on our website.
    Keep up the great writing.

  67. You have got interesting posts here. Your website can go viral, you need
    some initial traffic only. How to get initial traffic???
    Search google for: marihhu’s tips

  68. A defective product that is unreasonably hazardous, does not carry enough warnings or the manufacturer fails
    to provide full and adequate directions for
    use of the solution can outcome in a defective product personal injury lawsuit.

  69. Hello, you used to write great, but the last several posts have been kinda boring… I miss your tremendous writings. Past few posts are just a little out of track! come on!

  70. For people that are interested in meeting with a psychic yet cannot/ don’t intend to call one, I would certainly advise taking a look at a
    Spiritualist Church.

  71. Hey there are using WordPress for your blog platform? I’m new to
    the blog world but I’m trying to get started and create
    my own. Do you need any html coding expertise to make your own blog?

    Any help would be greatly appreciated!

  72. Likewise, their physical body’s ability to include and keep muscle tissue offers them a
    big benefit when shedding fat.

  73. Typically when someone looks large it is excessive fat that is the offender, not
    way too much muscle mass.

  74. We discuss blood glucose and also insulin a number of
    times as both are key parts in the fat loss
    formula.

  75. With havin so much content do you ever run into any problems of plagorism
    or copyright infringement? My site has a lot of exclusive content I’ve either written myself or outsourced but it appears a
    lot of it is popping it up all over the web without my
    permission. Do you know any methods to help stop content from being stolen? I’d definitely appreciate it.

  76. That is a very good tip especially to those new to the blogosphere.

    Brief but very precise information… Appreciate your sharing this one.
    A must read post!

  77. Generally sites with a low to medium traffic volume and a average page count.
    Moreover, with most web hosting companies having personnel
    numbering to several hundreds, server software will not be an issue.
    The good thing is you are permitted to handle your data through remote management
    tools like File Transfer Protocol.

  78. you’re really a excellent webmaster. The website loading speed is incredible.
    It seems that you’re doing any distinctive trick.
    Furthermore, The contents are masterwork. you have done a magnificent task in this topic!

  79. After going over a few of the articles on your web site, I truly appreciate your way of blogging. I book-marked it to my bookmark webpage list and will be checking back in the near future. Take a look at my web site as well and tell me how you feel.|

  80. These are genuinely great ideas in on the topic of blogging.

    You have touched some fastidious factors here. Any way keep up wrinting.

  81. The reality that Lawyer Ernie drafted a will for your uncle or that Lawyer Linda handled your cousin’s divorce case does not
    make them certified to handle an injury or accident case.

  82. During such severe conditions, one of the safest locations you can be is in a room constructed of reinforced concrete or concrete block
    with no windows and a concrete floor or roof program overhead.

  83. Hello to every one, it’s in fact a nice for me to pay a quick visit this website, it contains
    useful Information.

  84. My brother recommended I might like this website.
    He was totally right. This post actually made my day.
    You can not imagine simply how much time I had spent for this info!
    Thanks!

  85. My brother suggested I might like this web site. He was entirely
    right. This post actually made my day. You cann’t
    imagine just how much time I had spent for this information! Thanks!

  86. Good post. I learn something totally new and challenging on sites I stumbleupon everyday. It’s always exciting to read through articles from other writers and practice something from other web sites.

  87. Adding our Individual Injury Cover offers the extra comfort
    of up to £50,000, providing you peace of thoughts and the further financial protection for you and your family members.

  88. Appreciation to my father who shared with me concerning this blog, this web site is really remarkable.

  89. Effective chemicals in your food scramble as well as disrupt your bodily hormones as well as neurotransmitters,
    making your physical body immune to weight-loss and exercise.

  90. If I should attempt to shed fat any type of more, my goal isn’t to shed weight and I’m not also certain.

  91. Dr. Murphy is a graduate of the College of Colorado Health Sciences Middle the place he acquired his Medical Degree and
    accomplished his Inside Medication residency.

  92. Bardzo ciekawy tekst z którego dowiedziałem sie bardzo dużo. Dzieki Constantin Kotzev

  93. I enjoy your way of writing, good information, thanks for posting.

  94. It was in the 18th and also 19th centuries that psychic tarot
    readings for divination, or future informing, ended up being prominent.

  95. Make contact with a Chicago Private Injury Lawyer at the law offices of
    Barry G. Doyle, P.C. to enhance your chances at a fair settlement and take the burden out of all the paperwork involved in an Illinois individual
    injury claim, make contact with us right now for a free case evaluation – 312-263-1080.

  96. What’s up to every body, it’s my first pay a visit of this website; this website
    includes remarkable and actually good data in support of
    visitors.

  97. Fascinating article, I’m going to take more time reading
    regarding this topic.

  98. I needed to thank you for this excellent read!! I definitely loved every little bit of it. I have got you book marked to check out new things you post…

  99. Ι am really impressed with yߋur writing skills and ɑlso աith the layout on yοur blog.
    Iѕ tһis a paid theme օr did yоu customize it yourself?
    Either way keep up tҺe excellent quality writing, it’ѕ rare to sеᥱ a great blog ⅼike tҺis ⲟne nowadays.

  100. How to become a tutor in creative writing for Further education and or teach English as a second language?

Leave a Reply