Protein foods; they are your most important muscle building foods, because protein is used to repair the worn out tissues at the same time building your muscle. Your body needs a constant supply of protein. Certainly eat it every day and also drink a lot of water. Samples of recommended protein-rich foods include beans, chicken breast without the skin, turkey and tuna.
In your body protein is a special type of molecule which are called amino acids. These are the building blocks of protein, without them your body won’t be able to make protein molecules.
The protein in your body will do a lot of different things including repairing DNA, forming tissue, and forming things like hair and nails. Similarly there are “muscle proteins” which will build your muscle.
The amino acids which are known as “essential” amino acids cannot be made by our own bodies, so they must be obtained from foods as a part of our diet.
When you eat high-protein foods your body will break it down to the amino acids they are made of and then your body will use those amino acids to make its own proteins.
If you do not eat enough high protein foods your body will then not have enough of these amino acids to build your muscle, and if you are trying to build muscle you efforts will be impaired. Even if you are not trying to build muscle you need to eat high protein foods in your diet.
How much protein should you be eating? You should eat one gram of protein per pound of your bodyweight (that’s 2.2grams per kilo). This has been a known general rule for a long time.
The amount of protein you will need to take in depends on your body weight, your lifestyle and your goals.
If you are trying to lose body fat increasing protein will help you lose fat which is why low-card, high-protein diets are popular.
Higher levels of protein intake may be 1.2 -1.5 grams per pound. When a bodybuilder is shredding their weight to lose fat right before a competition they will increase their protein intake to this level.
What are the best sources of Protein? It is best to include a wide variety of protein sources in your diet, don’t just eat loads of one single source of protein.
The best sources of protein are chicken breast, lean meats, fish, eggs and cottage cheese.
Keep in mind that high protein foods could be low in fiber, so in your diet you will need to include fiber too.
It is good to take in protein right after an intense strength training workout. Protein shakes are handy for this because you can easily have them on-the-go.
To encourage a recovery of your muscle fiber after an intense workout you should eat protein right before bed. This will increase muscle-protein synthesis as you are sleeping.
There are a few things to be aware of, even with great protein sources like these. The skin of the chicken is fatty and you should avoid it. Certain kinds of fish, in particular tuna, can carry high levels of mercury, so shouldn’t be eaten too frequently. Finally, the way you prepare these foods can completely mess things up. If you eat either of these in battered and fried dishes, or slather them with sauces and marinades, you will turn the overall meal into a disaster, even if it is made with excellent protein foods.
Always try to eat after your workouts. As soon as you are done working out, go have something to eat. It does not have to be a full meal. It can be as easy as a glass of juice or soy protein. This will help your muscles properly recover from the workout.
It’s important to maintain a healthy diet if you want to build muscle. When your muscle fibers are being rebuilt, the body will require the right fuel that certain nutrients. Protein shakes are a great way to supplement your diet but also ensure you’re getting protein to rebuild your muscle fibers after a workout.
Foods To Avoid
For a bodybuilder the right diet is of paramount importance and there a lot of foods to avoid if you are aiming to build muscle mass.
White Bread contains a lot of carbs per serving and is not good for you when it comes to bodybuilding. Whire breads may also have corn syrups added to it which are an added sugar for you to avoid.
Fruit Juice for concentrate should be avoided, because of their high content of added sugar. Also much of the healthy parts of the fruit are kept out of the juice. You also are in the danger of taking in too many calories.