It isn't
unusual for bodybuilders to binge eat while on a muscle building diet.
The hope is that if they eat a lot, they'll magically bulk up. It's possible
that might happen, but more likely that they will add fat more than muscle.
A shotgun
approach to gain muscle doesn't work as well as a formal and structured muscle
building diet. These diets will help achieve the twin goals of burning off
excess fat and building muscle. A nice benefit is that it will accomplish this
faster and more efficiently.
By knowing
what food to eat and how much to eat, it is more likely that a bodybuilder will
burn off fat and add muscle right from the beginning. An effective muscle
building diet must be based on the right kind of muscle building foods. Here
are 4 of the best types:
1. Egg
Whites
Egg white is
rich in protein. What makes this form of protein more efficient at muscle
growth than other vegetable protein is the high biological value. That's why
egg whites are included in most muscle building diets. The protein in egg white
becomes the building block for other, more complex proteins that make up
muscle. As an additional benefit, eggs are rich in minerals and vitamins as
well.
2. Chicken
and Turkey
Lean meats
are an excellent source of muscle building proteins. This source of animal
protein is of high quality. Lean meat also has less saturated fat, making it
healthier to eat even for dieters with medical conditions. Other forms of
animal protein are also acceptable alternatives to chicken and turkey.
3. Fish
Fish is
considered to have a higher content of fatty acids, but is still a good choice
for muscle building diets. The reason to prefer fish over red meat is the
quality of fat. Omega 3 fatty acids are found in fish oil, and these essential
fats are important in helping the synthesis of protein in muscle. For this
effect, the ideal types of fish are tuna, salmon and trout.
4. Some
types of Carbs
A
bodybuilding diet is traditionally considered to be made up of proteins alone.
But for a balanced diet, carbs and fats are also necessary. Carbs provide
energy to muscles while exercising, and help replenish reserves of glycogen.
Foods rich
in carbs like sweet potatoes and oats are helpful in muscle building when
consumed just before a workout. Complex carbohydrates that are digested more
slowly provide a sustained level of blood sugar which serves as a consistent
energy source for muscular activity.
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