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Muscle Building Foods To Complement Your Workout

Learn what building muscle foods to eat to build lean, muscular body. It's not like you have to spend hours every day working at the gym. Incorporate muscle building diets into your routine as well. Yes, you need to work your muscles so they grow bigger and stronger, but don't forget to feed them too. Your muscles need calories and nutrition in order to grow their mass. Here's how to eat muscle foods to grow your muscles:

Add plenty of protein to your diet. How do you calculate healthy amounts of protein to eat? Calculate your weight. Somewhere from 1 to 1.5 times your weight (in grams) is the recommended amount of protein intake to build muscle. What if you overweight? Measure your protein intake according to your ideal weight. What are some examples of protein foods to build muscle?

  • Red meat such as beef, goat, pork, bison, deer, etc.

  • Ducks, chickens, turkeys and other livestock breasts

  • Fish like salmon, tuna, bass, squid, mackerel, trout, etc.

  • Milk, such as cheese, milk, yogurt, cottage cheese, etc.

  • White egg in egg. Oranges can be eaten once or twice daily because of high cholesterol

Eat more protein. These foods are needed to build muscle. Some complete protein foods include milk, cheese, eggs, fish and meat. Most animal products are usually protein complete. If you are a vegetarian, stick to the full source of non-animal foods such as buckwheat, quinoa, soybeans, red beans, chia and legumes and beans with rice.

Eat the highest quality food source in the PDCAA. It refers to the achievements of Protein Digestibility Amino Acid which measures the digestion of proteins in the body. It is calculated by the solubility of amino acids in the protein. It's a standard that measures the quality of the protein foods you eat. The highest score is 1, while the lowest is 0. Here is a list of protein food sources and their PDCAA scores:

  • 1:00 - soy protein, casein, whey and eggwhite

  • 0.9- soybeans and beef

  • 0.7 - fruits and vegetables, nuts, black beans, other beans

  • 0.5- beans, cereals and their derivatives

  • 0.4- whole wheat

Eat foods rich in carbohydrates. Have a carbohydrate store in your body. You need it to enter the glycogen reserve in your muscles as you work. The glycogen reserve is your source of energy. If you are low on carbohydrates, your body will also lose energy, causing your muscles to break. Eat about 1500 calories from carbohydrates daily. Eat carbohydrates after exercise, especially in the morning during your breakfast. Choose carbohydrates that have a low GI (Glycemic index). This is a healthier carbohydrate diet that slowly releases energy.

Include foods that contain healthy fats in your diet. Not all fats are bad. There are healthy fats that will benefit your health. Twenty to thirty-five percent of your calorie intake should come from fat. It is the single unsaturated fat and unsaturated fat you normally eat, or is known as good fat. Good sources of fatty foods are:

  • Beans

  • Fish

  • Olive oil, canola oil, sunflower oil and avocado oil

  • Soy products (soymilk or tofu)

  • Pumpkin seeds and flaxseeds

Here are some examples of muscle building foods to include in your diet. Work your way to the body of buff and tuff by exercising and eating muscle building foods and supplements.


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