Are you avoiding every possible food that you love for building the right muscle mass? Is the trick working out as you supposed it would?
Well, though it is true that filling your body up with food to satisfy momentarily hunger pangs and eating right for muscle growth are two different things, restricting calories is not one way you do it.
The Perfect Diet for Nutrition for Muscle Growth
Here, we are going to take you through some common mistakes you can commit in the ordeal to build muscle mass and the foods which will help you in achieving the desired body.
Optimize Your Diet
For achieving the perfect body mass, striking a balance between carbohydrates, healthy fats, and proteins in the diet is very important. Everything you eat should be densely rich in the desired nutrient for best results.
The dietary protein you consume is the source of amino acids which your body needs for building muscle tissues.
It is the dietary carbohydrates which will give you enough energy for extreme and intense workouts and convert into glycogen for making muscles more energetic.
Dietary fats are important for better metabolism of vitamins A, D, E, and K. They also supply 70 percent of the body’s energy at rest and help in maintaining testosterone levels.
Ensure that you don’t leave out any of the above elements from your diet.
Common Mistakes when Trying to Build Muscle Mass that You Should Avoid
Often, people associate muscle building with losing weight and end up restricting calories or cutting them altogether to achieve the desired muscle mass. However, it is a mistake you should avoid. You should make sure that all the requirements of an ideal diet are met.
Eat More Protein
Consumption of protein before and after the workout is important for muscle building. No matter how fascinating protein powders and shakes may be, you need to stick to real food sources which are rich in protein such as:
1. Eggs: Rich in Vitamin B and amino acids
2. Chicken and Turkey breast: Packed with Proteins and Vitamin B
3. Salmon and Tuna: High in Vitamin A, several Vitamin B (B12, niacin, and B6), and omega-3 fatty acids
4. Soybean tofu: Highest quality plant proteins and Calcium
5. Lean Meats: high-quality protein, B vitamins, minerals, and creatine.
6. Beans and legumes: Fibrous, B Vitamins, and best source of proteins for vegetarians.
The daily protein requirements of people who are trying to build body mass increases by 50-60 percent as compared to those who live a sedentary life. That means, the men who are advised to consume 0.8 grams of protein per kilogram of body weight, should now switch to 1.2 to 1.5 grams per kilogram.
Eat More Carbs
Eating carbs are seen as a taboo when people are trying to lose out on excess fat. However, for the intense workout which you need to build muscle mass, you need more than ample amount of energy and glycogen to keep your muscles intact. And that you will only get from consumption of carbs such as:
1. Sweet potatoes: B vitamins, magnesium, manganese, and phosphorus
2. Legumes: B vitamins, Magnesium, Potassium, folate, Iron, Carbohydrates, proteins.
3. Quinoa: Magnesium, Carbohydrates, and fibers.
4. Buckwheat: B vitamins, magnesium, manganese, and phosphorus
5. Root vegetables: Anti-oxidants, Vitamin A, Vitamin C, Manganese, Fibre
6. Winter squash: Carbs, Proteins, fiber, Vitamins A, C, E, B Vitamins, Magnesium, Potassium, and Manganese.
Moreover, it is important to increase the intake of fibrous sources of carbs rather than those which give you empty calories.
Eat More Fats
Well, here we are not advising you to load yourself up on chips and Cheetos. It is evident that trans-fats and saturated fats are mere sources of momentary pleasure and should be avoided.
Here, it is the healthy fats that you need to help boost metabolism and keep the hormonal function in check. Consuming 25-30 percent of your diet as fats can ensure that your workout is not obstructed when building muscles.
Apart from the widespread belief that olive oil is the only healthy fat known to humankind, there are other oils and equally promising food sources:
1. Avocado: Monounsaturated fats, Carbohydrates, proteins, vitamins, and minerals
2. Greek Yogurt: double the amount of fast and slow digesting protein as regular yogurt.
3. Ghee: Fats, Cholesterol, Vitamin A, and Vitamin E
4. Olives: fats and carbs
5. Dark Chocolate: Magnesium, copper, iron, fiber, protein, carbohydrates.
6. Nuts and Chia Seeds: Fibre, protein, magnesium, manganese, phosphorus, fats
7. Chickpeas: Proteins, carbs, and fiber
Do Not Restrict Yourself from Eating More
Just like the body of a child or an adolescent, that of the ones trying to build muscle mass is also growing, and it needs food to sustain muscle growth. The more you try to starve yourself during this time, the more your body will store fats rather than using them for metabolism and hormone balance.
If you are building muscles, you need to work on devising an optimized diet for yourself which is a combination of healthy fats, proteins, and carbohydrates and does not force you to starve yourself. Restricting calorie intake is the biggest mistake you can commit here.
Don’t fall for the Dietary Fads
Finally, there are a million dietary fads which promise to have come out of life stories of famous fitness icons and have landed on the internet. But, it is only prudent and not fall for them when they ask you to restrict calories to gain muscles. Here, all you need to do is- optimize your diet by involving rich food sources of healthy fats, proteins, and carbs and workout!
Plus, for better results, you can always consult a qualified and experienced nutritionist.