What is the Right Diet to Gain Proper Muscle Mass?

Right Diet for Gaining Muscle Mass

The main reason for many people at the gym for not getting the results they want or for making slow progress with their workout at home is mainly because of their diet: There simply can’t be training without proper nutrition as what you eat is approximately 70-80% of how your body looks. You may be simply continuing with their old habits of eating whatever they want whenever they want. Sure everyone’s body is different and will react differently to exercise and proper nutrition but here we’re talking about the best outcome possible for a specific person, without comparing or competing with others. Can a vehicle run without fuel? And if you don’t give it any it will stop or if you run it on low fuel it will cause problems down the track.

Nutrition for Muscles
Courtesy of nenetus at FreeDigitalPhotos.net

Our bodies are no different, nutrients or more like carbohydrates are its fuel to work properly overall on a daily basis but you can’t load up on carbs for your daily food needs and if the great majority of what you eat comes from them you will not be likely to gain any proper lean muscle mass and a lot of it will actually turn into fat. As you may have heard many times before, protein is the most important nutrient for gaining lean muscle mass and almost all your meals should include it, so that the muscle tissue that you damage during training can repair efficiently and you can build new tissues. The ideal daily protein consumption for those lifting weights or practicing resistance training should be between 1.5 to 2kg per kg of their body weight. But good carbohydrates and good fats- complex carbs and essential fatty acids should be also made an important part of diet to provide the energy your body needs to function properly during the exercise and throughout the day, while protein is good for constructing muscle tissues and another interesting argument is the direct relationship between fatty acids and testosterone, male growth hormone that is needed for muscle mass. And all proteins are not created equal and they differ in terms of the rate that they get absorbed into the bloodstream.

To give you an idea on the best foods for the intake of right type of protein: Eggs for albumin that makes eggs one of the best protein sources out there and for Omega 3 and minerals and vitamins in yolk to metabolise energy, chicken breast for high percentage of protein (remember to remove skin when you’re eating chicken and turkey), sweet potato for low glycemic index value with slow absorbing, vitamin A and B and calcium, potassium, iron and phosphorus, olive oil for proper functioning and protection of heart- being high in monounsaturated fatty acids, nuts for poly and monounsaturated fatty acids, minerals like iron and calcium and high protein content, fatty fish like mackerel, tuna, salmon and others for high amount of of good quality protein Omega 3 for reduced inflammation and testosterone, red meat for iron, zinc, creatine but for the high cholesterol and saturated fat it is not something you want to have every day,  wholemeal pasta for fiber and decent amount of protein, low fat cheese for high protein and less saturated fat than regular high fat cheese and water to be dehydrated during workout and throughout the day so that your performance, physical and mental health are not affected negatively.