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If your concept of bodybuilding is limited to going to the gym and blasting muscles only, and you do not pay attention to programming a balanced diet, then you undoubtedly need to read the content of this article, which contains all the valuable and useful information you need about the importance of healthy nutrition and its positive role in building the body, so that healthy eating and exercise complement each other. Therefore, whether you are a beginner or advanced, you must focus and pay good attention to your diet. We will try as much as possible to look at some of the foods allowed to build muscle and the number of sufficient meals you will need per day.
What are the best foods for building muscle?
Regular exercise, a healthy and balanced diet, and getting the necessary rest from sleep. These are the basics of bodybuilding. Or in other words (the golden triangle) to create an ideal, harmonious and healthy body, and if you break one of these three sides of the triangle, you will not be able to achieve that super body. But despite that, some of them find problems in their diet, which is the crux of the matter, as it is the most important side of the golden triangle that we mentioned earlier. But do not worry, the matter is not that difficult, we will provide you with a comprehensive coverage of the foods that you should eat, mentioning the elements that they consist of, which are proteins, carbohydrates and healthy fats. Muscle building foods consist of three basic elements: proteins, carbohydrates, healthy fats. In addition to vitamins, minerals and fibers..webp "foods to build muscle")
Foods that contain proteins
Beef - Turkey - Organic chicken - Salmon - Tuna - Sardines - Shrimp - Eggs - Cottage cheese - Greek yogurt - Protein powders.Foods that contain Complex carbohydrates
Sweet potatoes/potatoes - brown rice - oats - whole grain bread - quinoa - whole grain pasta.Foods that contain simple carbohydrates
Fruits - vegetables - white rice.Foods that contain healthy fats
Avocado - peanut butter - olive oil - egg yolks - coconut - almonds - cashews.How many meals a day do I need to build muscle mass?
Bodybuilders used to eat five, six, or even seven meals a day while building muscle mass, and they still have to keep the muscles nourished with a regular supply of protein. While intermittent fasting appeared and turned the tables, some of them started eating at least 1-3 meals a day. Yes, intermittent fasting has many benefits such as purifying the body from toxins and being good for the health of the digestive system. But the rate of muscle growth is slow compared to eating many meals a day. Studies may differ on this matter from the genetic factor side of the bodybuilder as well, or what his goal is (muscle mass) or cutting (removing fat from the muscle). Most of the time, bodybuilders resort to eating smaller meals every two or three hours throughout the day because it is the ideal solution to stimulate the metabolism, stabilize blood sugar levels, and stimulate muscle protein synthesis. Many of these individuals claim that staying for more than 3 hours without eating makes the body enter catabolic mode. However, some studies deny this.5 meals a day are enough for muscle mass
Breakfast
4 eggs - 60 g oats - a cup of orange juice without sugar. / Mix the four eggs with the oats in a bowl, put two tablespoons of olive oil on low heat in a frying pan.Snack
Protein drink - a banana. / One tablespoon of whey protein powder mixed with one cup of unsweetened almond milk.Lunch
150 g of baked chicken breast - 100 g of sweet potatoes. / Grill the baked chicken breast and sweet potatoes as well.Snack
Protein drink - 30 g of almonds. / One tablespoon of whey protein powder mixed with a cup of skim milk.Dinner
150 g of salmon - 100 g of whole grain pasta - two tablespoons of olive oil. / Put the salmon in the oven and add two tablespoons of olive oil for 15 minutes. Boil the pasta and add a little tomato sauce.Advice
Basic Principles
1. Protein intake: To maintain muscle building, consume 1.6-2.2 grams of protein per kilogram of body weight per day.2. Carbohydrate intake: To maintain energy, consume 2-3 grams of carbohydrates per kilogram of body weight per day.
3. Healthy fat intake: To maintain heart health, consume 0.5-1 grams of healthy fats per kilogram of body weight per day.
Basic foods
1. Meat: Chicken, tuna, beef.2. Fish: Salmon, tuna, mackerel.
3. Vegetables: Broccoli, spinach, kale.
4. Fruits: Apples, oranges, bananas.
5. Grains: Rice, wheat, barley.
Additional tips
1. Drink water: Drink 8-10 glasses of water per day.2. Eat regularly: Eat 5-6 meals per day.
3. Avoid processed foods: Avoid processed foods, unhealthy fats, soft drinks, and alcohol.
4. Take supplements: Consult a doctor or nutritionist about appropriate supplements.
Common Mistakes
1. Eat too few carbs: Eating too few carbs can lead to energy deficiency.2. Eat unhealthy fats: Eating unhealthy fats can lead to health problems.