Muscle building dietary: what to include, what to avoid.

What comes to your mind when you hear about building muscles? Hitting the gym hard, right? As much as you should lift the weight, it would be best if you also came up with a meal plan to boost your bodybuilding goals.

Bodybuilding can be a lifestyle whether you are doing it for fun or professional purposes, and it involves spending time inside and outside the gym. Check out my previous article on reasons why you should build muscles.

To supplement your hard work in the gym, you must observe your diet because consuming the wrong foods can drag your weight gaining goals behind leading to disappointment and then giving up in the long run.

In this article, I will be discussing the foods to eat and the number of extra calories you need each day. I will also be covering those foods to avoid.

The main foods that boost your muscle growth are foods with calories. As you do exercise, the muscle fibres break, and your body uses the calories in it to rebuild them, and this is how your muscles grow.

Photo by mohamed mahmoud hassan.

Therefore, you need the right amount of calories in your body to rebuild the muscles or else your weight gaining goals will be in vain. You might be growing strong, but in reality, you will not be getting any vast.

When you don’t meet your body calorie requirement, the body converts the existing muscles and fats into energy, and this means you lose the muscles you gained earlier. i.e. no growth.

Daily calorie requirement is estimated by the Basal Metabolic Rate (BMR), which is the number of calories you burn by just being awake without any physical activity like walking. Therefore, since you are hitting the gym, your body requires more calories to avoid a deficiency.

There is no specific meal plan for bodybuilding. You can choose your diet combination as long as you meet your body calorie target.

Here are some of the high-calorie foods to eat when working out and the foods to avoid.

foods to consider.foods to avoid.
-Vegetables with starch e.g. green peas.
-seeds and nuts e.g. sunflower seeds.
-eggs-has 50 calories with 84% proteins.
-beans and legumes e.g. kidney beans, Lima beans and navy beans.
-slow burning curbs e.g. sweet potatoes and oatmeal.
-Lean meat e.g. chicken and turkey breast. They have low trans fats.
-Water. 70% of your body is made up of water therefore stay hydrated.
-Fried foods e.g. cheese curds and fried fish. They can cause inflammation leading to diseases.
-Drinks with alcohol.
-Additional sugars. They have a lot of fats but limited nutrients.
Apart from excluding the above foods from your workout diet, here are other foods you should not eat few hours to the gym. They are slow to digest and can cause stomach problems during your gym session. These foods are; foods with high fats e.g creams or foods with butter.
Table showing some of the high-calorie foods to consider when lifting weight and the foods to avoid.

Supplements to add on Your dietary.

1. Creatine-It boosts muscle creatine level above the average level. It also strengthens the muscles.

2. Caffeine-it makes you more active to go harder in the gym.

3. Beta-Alanine-It boosts your workout performance. It also reduces fatigue.

4. Weight gainers-Helps you to gain more calories and proteins. It works better for people who have difficulties in gaining weight; however hard they hit the gym and eat calories.

Determining the number of extra calories to consume each day can be difficult sometimes, but this depends on the number of calories you burn each day when at rest. There is a formula for determining the amount of calories you need, and it bases on your age, sex, activities and weight.

A diet and fitness expert Dr Melina Jampolis suggest consuming extra 250-500 calories each day. She further explains that If you are a type of person that gain fat quickly, you should stay on the lower range and if you don’t gain fat easily stay on the higher range.

On average, your body gains a half-pound of muscles every week; therefore, eating excessive calories anticipating to get more muscular can make you fat.

Photo by Staff Sgt. Austin M. May

Setting the right diet is essential for muscle building. First, determine your average body calorie requirements then find the right foods that work for you. Consider the above tips and success in your bodybuilding journey.

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Published by Erick Barasa

Committed to write quality content.

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