Are you planning on building muscle to look good and feel healthier? It’s more than just taking in protein supplements from brands like douglas labs! One needs a positive energy balance, so it’s more calories in than out. But you shouldn’t just be eating anything, nor should you ignore your muscle-building routine.
Beyond workouts, here are the diet tips you must follow so you can build muscle.
- Eat breakfast
You have a great burst of energy when you eat breakfast and feel satiated until the next snack or meal. Furthermore, you tend to eat even healthier when you start your day right with a mighty breakfast.
Opt for omelets, protein smoothies, and other protein-based breakfast meals. You may also want to power up with any vitamins or minerals you lack from your meals, using supplements like douglas laboratories in Supplement First.
- Eat protein
When you’re planning to build muscle, the first thing you’ll probably hear is to consume a lot of meat.
But it’s not just about meat; it’s about the protein it contains. We need protein if we want to build and maintain our muscles. To do this, you must consume one gram of protein for every pound you weigh. If you weigh around 200 pounds, that’s 200 grams of protein right there.
Here are a few ideas of what protein you should consume:
- Red meat from pork, beef, lamb, etc.
- Poultry from chicken, eggs, turkeys, ducks
- Fish high in omega-3’s, like salmon, tuna, mackerel, or sardines
- Dairy from cheese, milk, and yogurt
- Whey protein in your workout shakes
- Vegan options such as tofu, seeds, lentils, or nuts
- Have fruits and vegetables
Just because you should always eat protein doesn’t mean you shouldn’t ignore your carbs. Your food must always be filled with whole foods from fruits and vegetables.
Most fruits and vegetables are low in calories and fat. Furthermore, they are filled with vitamins, minerals, fiber, and antioxidants that can help your overall health.
Ensure that you include more whole foods, unrefined and unprocessed foods coming as close to natural. This includes fresh fish, meat, eggs, poultry, fruits, vegetables, rice, quinoa, oats, and more. Avoid processed food containing trans-fats, nitrates, added sugars, and other chemicals like pizza, sausages, and frozen meals.
- About eating carbs and fats
Carbs are also helpful for a balanced diet and energy. But limit your carb intake to gain more muscle than fat. You should consume carbs after workouts, besides your fruits and vegetables, with every meal.
As for fats, don’t ignore them! But go for healthier fats to help with your health and fat loss, such as salmon, plant oils, nuts, and seeds.
- Drink enough water
Strength training will result in water loss from sweating, which impairs your muscle recovery. Be sure to drink at least 10-12 glasses of water to prevent dehydration as well.
Wrapping It Up
If you’re looking to build muscle, start by building an effective meal plan and workout routine that works for you. Good luck!