Foods That Build Muscle

Certain foods aid in faster development of the muscles and help to build muscles without compromising on health. Consumption of these foods also helps in improving the stamina and fitness levels of body. So if you are trying to build muscles quickly then you should train hard and eat the right foods. Nutrition and eating healthy foods are as important as hitting the gym. Basically categorization of foods should be on the basis of protein and carbohydrates and hence you should consume at least 1 gram of protein per pound of bodyweight and 1.5 grams of carbs in the same ratio.

For example, if your body weight is about 180 pounds, then you should consume at least 180 grams of protein per day and 270 grams of carbs per day. In this reference protein is vital because it helps in quicker building of muscles through the protein synthesis and production of amino acids. Hence if you are trying to add some muscles to your body then you should try and eat lean red meats like steak, tuna, chicken, turkey, salmon, and eggs to your meal plan.

It is vital to have lean meats and even though options like salmon and red meats have fats in them, they increase the testosterone levels. This increase in the testosterone that helps in muscle growth, fat loss, and increase in your strength and stamina. There are various kinds of vegetarian sources of proteins also which include cottage cheese, tilapia and various kinds of protein shakes. These shakes can be made from fresh fruits and yogurt and you can also add some protein supplements to the same.

There are certain high quality carbohydrate sources that help in growth of muscles without adding too much fat to your body. These sources are brown rice, whole wheat breads and pastas, oatmeal, cereals and fruits. These foods are made up of the complex carbs that won't trigger fat gain but will provide the body with adequate nutrition. Also you should ensure that most of the carbs you consume should come from complex carbs sources.

The consumption of these carbs is essential for the body to recover from your workouts. Also you should ensure that you consume simple carbs first thing in the morning and after your workouts because these carbs are great sources of nutrition. There are certain foods that build muscle quickly and consuming them right after the workout helps in faster digestion of the same.

When you are consuming proteins there are two factors that you should keep in mind and this is the amount of protein to be consumed and what sources or protein should you consume. Along with these factors you should also increase or decrease the intake of carbs as per your target goals, especially if you are trying to gain mass and weight through these foods forms.

Other forms of foods should also be consumed, along with these proteins and carbs, because they are vital for other functions of the body and should also be eaten with along sources of nutrients and foods in proportionate quantities.

• John Palsson
• 14/02/2009, 12:59 AM
• 0 Comments