When you are building your muscles and make it more defined requires a lot of hard work and the right food to come up with the proper diet in order for it to make it happen, that is why optimizing your nutrition for your muscles to grow is very important, and of course, you should avoid committing mistakes like what most fitness buffs do, restricting yourself from consuming calories.
Adding muscle mass requires a diet plan that includes a variety of nutrient-dense group of foods with the right blend of proteins, healthy fats, and carbohydrates in order for you to maintain that mass and prevent it from melting down due to many factors and in this article from 2 week diet review, let us learn together how nutrition affects your goals to become fit.
These three macronutrients, protein, carbohydrates, and fats have their own distinct roles in order to build more lean muscles, provide you with sufficient energy, and metabolize your body. Below is a short list of how these three macronutrients act in your body to give you more knowledge about it.
- Protein- This macronutrient supplies your body with the essential amino acids in building muscle tissue after you utilized it during a grueling workout or exercise.
- Carbohydrates- This is the source of your body for energy so that you can overcome tough workouts and exercises and will also replenish your used energy in the form of glycogen.
- Fats- Fats are the number one source of your body’s energy deposit, you can utilize it through metabolism and use the vitamins stored in it such as vitamins’ A, K, D, and E and metabolizing the stored fat in your body revs up the level of your testosterone that helps in building leaner muscles.
When you want to build lean muscles, and lose fat at the same time, a lot of people are doing it the wrong way because they believe that if they consume a lot of carbohydrates, they will end up gaining weight instead of muscles when in fact, this kind of process helps building muscles even more effective rather than restricting themselves in consuming it.
In order to build more muscles, you should consume more protein and control your carbohydrate intake. When it comes to consuming protein, you should choose the food that has high protein content in it before and after workouts.
One of the most popular protein supplement is the whey protein which can be consumed before and after workouts, but if you are on a tighter budget, you can eat a lot of eggs, preferably boiled eggs, while you can also eat chicken and turkey breast and other types of white meat such as tuna, and salmon.
When it comes to consuming carbohydrates, you can eat the types that have lesser sugar such as sweet potatoes, legumes, quinoa, root vegetables, squash, or buckwheat so that you can store more glycogen in your body that is badly needed during grueling workouts to sustain a competitive level of energy in your body.
Fats, on the other hand, helps in boosting your metabolic rate, however, you cannot just eat any types of fat, make sure it is saturated to avoid yourself from developing hypertension or high blood pressure and accumulating bad cholesterol. Fats should be 25 percent or 30 percent of your entire meal that has protein and carbohydrates in it. Consume healthy fats such as avocados, yogurt, olive oil, and dark chocolates.