Do Diet Contribute In Muscle Building?

Diet Contribute In Muscle Building
Editor's Note: This article has been recently updated with latest information and research studies.
 

Your diet plays a great role in determining your overall health including physical fitness. To build muscles, you have to burn more calories than you consume every day if you don’t want to gain weight. It is therefore, important to keep a balance in your diet by ensuring* that you just eat enough to facilitate muscle building and not weight gain. The good news is that there is a lot you can do to build your muscles the healthy way by controlling what your diet is.

Control* Portion Sizes

One of the most crucial steps towards building your muscles is by controlling portion sizes in every meal. Although your body requires more calories to build muscles, it shouldn’t be a scapegoat to consuming large portion sizes per every sitting. What is in your diet should be determined by the level of your physical activity. Other than post-workout, you should aim to get about 40-60 grams of protein and 40-80 grams of carbohydrates depending on your body size. Ensure that dietary fat is as lowest as possible except for healthy fats such as olive oil, fatty fish, or oil from nuts, which should range between 5 and 10 grams per meal.

Timing Counts

Increase* Meal Size

If you want to bulk up while remaining lean, timing is very crucial. Every meal consumed at any time of the day plays a vital role in controlling your body fat levels as well as mass gains. If you want to gain only quality mass, aim to increase* the size of your meals after training or during breakfast when your muscles crave for more calories and nutrients. This is because you are nutritionally deprived at breakfast and your muscles are stressed post-workout. By supplying your body with nutrients it requires during these window period, you will be facilitating optimum growth while lowering body-fat levels. Put in other words, you should manipulate your calorie intake for smart muscular growth and low body fat.

Diet On Non-Training Days

In order to grow, your muscles need rest, but you shouldn’t consume the same amounts of calories as on training days while resting. This is one of the most common mistakes made by many people of maintaining a high calorie intake even on non-training days. This contributes to a pile up in body fat and hence weight gain, particularly on the lower back and midsection. This can be prevented by ensuring* that you consume most of your carbohydrates early in the morning and resorting to more protein in your later meals. This ensures that your body receives essential amino acids while rejecting calories it doesn’t require at this time of the day. While studies show that insulin sensitivity becomes lower later in the day, skipping carbohydrates can prevent storage of fat. Protein intake in non-training days should remain the same. Swapping your diet between training and non-training days will promote muscle growth without giving you a potbelly.

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Why More Protein?

More Protein Intake

There is a myth that circulates around that more protein is important before and after workout. The most important aspect of protein is hitting your goal every day if you intend to lose*, maintain weight or build muscles. According to researches, setting your daily protein requirement is a simple process. If you are an active person, 0.5-1 gram of protein per pound of your body weight is ideal. Your body has the ability to process a lot more protein than you think per every meal. Although it was previously claimed that your body can only handle 20 to 30 grams of protein per meal, and that the rest would go to waste was a tactic to preserve food. That is why most people started taking meals after every 2 to 3 hours. This helps to boost* your metabolism essential for muscle building and weight loss*.

Best Muscle Building Diet

If you want to build your muscles and look like a professional athlete, ensure your meals are loaded with protein, vitamins, minerals, healthy fats and other essential nutrients. Minimize but don’t eliminate* carbohydrates from your diet as they are required to facilitate other metabolic functions in your body. Best sources of protein include lean meat, eggs, legumes, soy vegetables, nuts and grains. Fruits and vegetables are good sources of vitamins and minerals. Healthy sources of fat include olive oil, vegetable oil, fish oil and nuts. Don’t forget to take adequate amount of water every day.

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Conclusion

It is evident that your diet has significant contribution in muscle building. A calorie-rich diet can lead to weight gain instead of muscle building if you are not physically active. If you exercise regularly and burns* more calories than you consume each day, you are on the right track to build muscles without weight gain. Strength training exercises form the basis towards achieving and maintaining strong muscles and overall physical wellness. Simply put, it is important to evaluate your diet if you want to gain muscles, and lose* or maintain weight.

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Author

Expert Author : Evan Jensen (Consumer Health Digest)

Evan Jensen is a renowned American Nutritionist, Diet Expert and health writer. He specializes in writing about diet, nutrition, exercise and preventive care. He personally has participated in Marathons, Mountain Endurance Races and many other sporting activities.