Without proper nutrition, no person can really promote healthy muscle growth. If you think that you can gain results by merely working out, then it’s high time that you change your perspective. The problem might be in your food log.
Workouts can kick off the process of forming muscles, but everything can be put to waste without sufficient food. It’s time to learn the most effective nutrition strategies for bodybuilding.
Know Your Body Type
People are categorized according to their body type. Before introducing these strategies, let’s take a walk through the different body types so that you can match yours with the right diet.
- Ectomorph. Known as the “hard gainers” in the gym, ectomorphs usually have thinner limbs and a smaller frame. Their figures are generally lean because of their fast metabolism and a high tolerance for carbs.
- Mesomorph. People of this body type are characterized by having a medium-sized frame.They can easily gain muscle and stay lean at the same time.
- Endomorph. These people generally possess a larger frame and weigh heavier than the others. This is due to their slower metabolism and lower tolerance for carbs.
Achieving stronger muscles takes time and commitment. Set your goals and prioritize your nutrition.
As a brand that supports your nutrition, allow us—PuriSure by Wholesale Health Connection—to introduce you to some of the most important tips there is to know when it comes to muscle building. Your mission: healthy muscle growth.
Pump Up Your Protein
Protein should comprise around 10 to 35 percent of your daily calorie intake. This nutrient takes charge of the actual building of muscles. Maintaining healthy muscle growth requires a specific amount of protein. Thus, you should pump up protein intake coming from different food sources.
When you start to consume less protein, the body is forced to get them from muscle tissues rather than from the food in your belly. When this happens, it will compromise your performance and you might not get your desired results.
For example, 1.5 grams of protein may contain three eggs, a piece of seafood, two glasses of milk, or a cup of yogurt. Some of the richest sources of protein include chicken, lean beef, fish, and whey.
Balance Your Carbs
There is a misconception in fitness that carbohydrates should be avoided or reduced when one is doing a workout program. As a result, they either reduce bread consumption or leave the potatoes untouched.
However, the truth is that at least 50 percent of your daily calorie intake should come from carbs. Carbs are partially converted into glycogen, which powers up your training.
Glycogen is responsible for keeping the right insulin levels in the body. If you want to build new muscles or keep muscles in check, it is best to monitor this.
Some of the best sources of carbs include rice, quinoa, oats, and potatoes. Try balancing things out by eating carbs that are low in fat such as wheat breads and cereals. If these food sources make you a bit sleepy, go for those with low glycemic content.
Fats Are Not Your Foes
Around 20 to 30 percent of your daily calorie intake should come from fats. This nutrient is totally good for the body, particularly saturated fat. Fats necessary to maintain testosterone levels and support the building of muscles. Some good sources include red meats, steak, avocados, mixed nuts, peanut butter, and olives.
Fiber Is Good For You
Whether taken from fruits or vegetables, a high-fiber diet will eliminate the wastes that can cause body stress. This nutrient will also increase the levels of some hormones that can promote the growth of muscles. Adding fiber to your meals will manage your weight and prevent diseases such as type 2 diabetes, colon issues, and cardiovascular problems.
Know When To Start Taking Supplements
When some are asked for their secrets to great muscle building, they usually say supplements. But it’s actually the combination of a proper diet and the right supplements that is the key to good muscle development. The ingredients found in supplements are also taken from the same food you consume. While muscle building does not solely depend on these, it will definitely help a great deal.
Some of the most common workout supplements include fish oil, vitamin D, whey protein, creatine, and BCAAs among many others.
Here at PuriSure, we’ll take care of your fitness needs through our range of products made with time-tested ingredients. We offer only the best supplements that you can take as you lift those weights up and gain muscle. Visit our official website at www.purisure.com to find out more.
Sources:
http://www.eatright.org/resource/fitness/training-and-recovery/building-muscle/strength-building-and-muscle-mass
http://www.foxnews.com/health/2015/04/01/10-best-foods-for-muscle-growth.html
https://www.menshealth.com/nutrition/workout-nutrition-for-muscle-building
http://www.muscleandfitness.com/nutrition/gain-mass/muscle-food-10-nutrition-rules-build-muscle
https://www.muscleandstrength.com/articles/4-important-diet-factors
http://www.precisionnutrition.com/best-workout-nutrition-strategies
http://www.precisionnutrition.com/workout-nutrition-infographic
https://www.theboxmag.com/box-nutrition/nutritional-strategies-protecting-muscle-mass-10065
https://www.verywell.com/are-you-eating-for-muscle-3121316
http://www.vincedelmontefitness.com/blog/2895/muscle-building-nutrition/