The Key Components Of A Muscle Building Diet
When it comes to building muscle, everyone talks about protein. However, protein is just one of the many nutrients you need to be consuming for successful muscle growth. This post will take a detailed look at the key nutrients you should be eating for optimal muscle development, discussing how much of each nutrient you should be consuming and listing the best food sources for each one.
Protein acts as a building block for all your muscle cells. It repairs them between workouts and allows them to grow to their fullest potential. Protein also allows your muscles to contract smoothly and efficiently which helps you perform at your peak during weightlifting workouts.
For the best muscle gains, try to ensure that between 40% and 60% of your daily calories come from protein. The list below highlights some of the top protein rich foods you can use to fill up on this muscle building nutrient:
- Almonds =9g of protein per 1 oz. serving
- Chicken =2g of protein per 4 oz. serving
- Flax Seeds =1g of protein per 1 oz. serving
- Salmon =31g of protein per 4 oz. serving
- Soybeans = 6g of protein per 4 oz. serving
Healthy fats are highly beneficial for muscle growth and recovery. They’re used in the construction of cell walls and membrane fluid, they fire up your energy levels, they help your body absorb protein, they stimulate the production of muscle building hormones and much more.
The latest research suggests that getting between 20% and 30% of your daily calories from healthy fats will maximize your muscle growth. The section below contains some of the best healthy fat food sources you can try:
- Avocado = 22g of protein per 1 cup serving
- Butter =7g of healthy fats per 1 oz. serving
- Extra Virgin Olive Oil = 14g of healthy fat per 1 tablespoon serving
- Pecan Nuts =2g of healthy fats per 1 oz. serving
- Sardines = 12g of healthy fats per 4 oz. serving
Carbohydrates are your body’s preferred energy source and help to fuel your muscles during your weightlifting workouts. Many healthy carbs also contain large amounts of B vitamins which enhance the energy production processes within your body and ensure that your muscles always have a steady stream of energy as you lift weights.
To ensure that you have plenty of energy when you lift weights, try to get between 20% and 30% of your daily calories come from carbohydrates. The section below lists some healthy carbohydrate food sources you can eat to boost your energy levels:
- Broccoli = 6g of carbohydrates per 1 cup serving
- Brown Rice = 45g of carbohydrates per 1 cup serving
- Peaches =9g of carbohydrates per 1 cup serving
- Watermelon =4g of carbohydrates per 1 cup serving
- Sweet Potatoes = 41g of carbohydrates per 1 cup serving
Water is one of the most commonly neglected aspects of muscle building diet programs. However, it’s essential for muscle development and helps maintain muscle size, improves muscular strength and speeds up muscular recovery.
To enjoy the full benefits of water when it comes to developing your muscles, aim to drink at least eight glasses of water per day. If pure water isn’t your think, you can mix up your intake and stay hydrated with the suggestions below:
- Fruit Infused Water
- Tea (all varieties)
- Water Rich Fruits
- Water Rich Vegetables
I hope this article’s helped you understand the types of food you need to be eating for maximum muscle growth. Now all that’s left to do is add them to your diet. So take another look at the foods listed, make sure you’re eating a selection of them with each meal and supply your muscles with the fuel they desire.
Best Muscle Building Diets