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Components Of A Great Effective Muscle-Building Diet
Author : Stevan Glazsckie
Submitted : 2010-10-18 14:56:27 Word Count : 596 Popularity: 6
Tags: no nonsense muscle buidling, strength training, lose weight, fitness
There are 3 major things that go into a diet for those wishing to build muscles: protein, carbohydrates and water. Here are a few ideas on how to arrange your diet to include the most necessary building blocks for muscles.
As we all know, water is required for life and some do not take into consideration the effects on the muscles it has. A doctor would recommend for a healthy adult to drink at least 64 ounces of water a day. If a person were to exercise more than a half hour daily, it would be suggested that a minimum of another 16 ounces be taken in to replace the lost fluids from exercise.
Carbohydrates are commonly frowned upon when it comes to diets. However if you want to build muscle, it is essential to include them in your diet. The average adult takes in 2,000 calories a day, 1,000 of which should come from your sugars and carbohydrates. If you take in more than 2,000 calories daily, your intake of carbs must go up as well to sustain the energy needed for your exercise and muscles to repair themselves.
Your carbohydrates ideally should come from foods that are natural without added sugars like vegetables, fruit or potatoes. Added sugar foods can give short bursts of energy but hinder the overall muscle building and gives fats that your body does not need. Finding healthy carbs is easy in foods like pasta, green vegetables and breads.
Proteins should make up the other 1,000 calories of your diet. Common sources of protein that are the healthiest includes fish such as tuna in water or salmon, turkey or chicken that has been grilled or baked. Avoid fried foods of any kind, as they can add fats to the system that are not required and could cause your muscles to be fatigued.
Every cell in the body has a building block of protein, especially muscles. When you use muscles to the point they break down by working out, they need protein again to rebuild. Here are a couple of things you can do to add protein so that your muscles are sustained after working out.
While exercising normally, proteins get broken down in the muscle cells so they can rebuild stronger. They must be replaced by another source or your body will steal them from other parts that also need it, which can cause deficiencies. It is imperative to eat well after working out so the body has what it needs to become healthy again.
Some common foods that are high in protein include green leafy vegetables like spinach, chicken, fish and turkey. Certain fish such as salmon and tuna have higher concentrates of protein and are recommended over other types of fish. If eating tuna from a can it is best to get it in water rather than oil.
Since muscles have to break down and then rebuild, each of these 3 components are needed in a diet. They can be changed as needed due to special diet requirements or medical conditions. However, if you do have a medical condition it is best to consult your doctor before starting any diet.
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