Good Workout Diet to Build Muscle
What is a good workout diet to build muscle? It’s basic human nature to want to feel loved and appreciated, and no matter how much we deny it, our physical appearance plays a significant role in it. Therefore, every guy dreams of having perfectly chiselled abs and muscles that would make them appear physically fit and healthy. However, it would help if you had a good workout diet to build muscle.
It’s common knowledge that optimal physical fitness depends on 70% dietary modifications and 30% workout. Therefore, what you eat plays a primary part in building your body. Therefore, we have gathered the finest tips on adhering to a good workout diet to build muscle.
Good Workout Diet to Build Muscle
When it comes to working on your diet for your body, the first thing you need to understand is percentage macronutrient intake. As the name suggests, macronutrients are the main nutrients that provide energy to our body. We should incorporate them into our everyday diet.
When it comes to building muscles, you should follow a set plan of increased protein intake while having carbs and fats in moderation. This means that you could go for 40% protein, 30% carbs, and 30% fats. Another popular variation includes 45% protein, 35% carbs, and 20% fats. However, we recommend you opt for the first variation to ensure a well-balanced and effective macronutrient.
The protein content should always be high when you’re looking for a good workout die to build muscles because all muscles are made of protein. This is the main building block of muscles. A high protein content ensures optimal muscle development and helps in post-workout muscle repair and healing as well.
Healthy Food Choices
This one goes without saying. Almost everything we eat consists of carbs, proteins, and fats. However, the difference between healthy and unhealthy food is the types of carbs, protein, and fat present in the food. Therefore, you should always make smart food choices, especially when it comes to fats and carbs.
There are two main types of carbs, refined and unrefined. The refined carbs are fattening because they are processed, and that significantly affects their nutrient content. Furthermore, they are easy to digest, causing a sudden spike in your blood sugar levels.
On the other hand, unrefined or organic carbohydrate sources are full of nutrients, and they take longer to digest. Which does not have any negative impacts on your blood sugar levels. Therefore, you should avoid processed carbs like white bread, baguettes, etc., and opt for healthier carbohydrate sources like quinoa, whole grain bread, rolled oats, and brown rice.
Similarly, there are two types of fat, healthy fats, and unhealthy fats. Healthy fats are in the form of omega-3 and omega-6 fatty acids that are found in foods like avocado, fish, and nuts, while unhealthy fats are also known as saturated fats that are abundant in deep-fried foods.
Binge eating fried foods will increase your LDL levels, and this will result in excessive fat and cholesterol accumulation. However, opting for healthier fat sources will increase the HDL content that will keep your LDL and body fat in check. It’s making it easier for you to maintain ideal body weight and increase your muscle mass.
It’s also advised to never completely remove a particular macronutrient from your diet as it would do more harm than good. For instance, there is a common misconception surrounding carbohydrates. Most people believe that consuming carbs would make them fat.
However, cutting out carbs from your diet would increase your sugar cravings, which would lead to unhealthy food choices. You might have noticed that if you avoid carbs throughout the day, you feel like having something sweet late at night that results in binging on chocolates, ice cream, or the first sugary food/drink you find.
Furthermore, it would be best if you also had carbs to sustain ideal energy levels. Carbohydrates provide glucose which is the main source of energy in our body, you removing carbs from your diet would lead to increased exhaustion, fatigue, and even muscle wasting.
The same goes for fat. Fats provide the most calories since they offer 9kcal/g. However, it’s not smart to cut out all fats from your diet since a healthy fat intake is important for reducing the concentration of bad fat or LDL in your body. It’s the bad fat that increases fat mass and reduces muscle mass.
Bulking VS Shedding
Now that the basics of macronutrients are clear, we’ll move on to the bulking and shedding phase for a good workout diet to build muscles. The first step to building a muscular body is to bulk up. For bulking up, you need to consume more calories than usual so that you could increase your body weight.
However, it would help if you remembered that increasing weight does not mean that you have a free hand to eat whatever you want. It is advised not to opt for junk food or deep-fried foods since that will promote excessive fat accumulation, and it would be hard to get rid of that fat once you start to tone your body.
Losing fat mass might also burn your muscle mass. Therefore, it’s best to take precautions and keep your diet in check. The shedding phase is where you start to consume fewer calories than normal and focus on building your body and muscles. This is the time when you shed the excess pounds, and the weight you gained earlier is used to build muscles.
Water is a major part of your workout diet. The normal recommended water intake is 6 to 8 glasses per day. However, when you work out, your water demand increases since you sweat a lot during your workout.
Inadequate water intake will leave you dehydrated, and it will also induce muscle cramps. Therefore, if you want to opt for a healthy muscle-building routine, then you need to consume at least 10 to 12 glasses of water per day.
Short Frequent Meals
Most people are used to having three main meals in a day that includes breakfast, lunch, and dinner. However, while working on your fitness goals, you need to have 5 to 6 small meals in a day. This means that you would have your regular breakfast, lunch, and dinner, but you will also add some snacking in between.
Having three meals a day means that you eat everything during those three times, and you consume a lot at that particular time. Whereas dividing your daily calorie intake into 5 to 6 portions makes it easier for you to digest those meals smoothly. It is an excellent way to keep your hunger levels in check. Therefore, short and frequent meals are the way to go.
Best Foods for Building Muscles
The following is a list of all the foods that are an essential part of a good workout diet to build muscle:
Eggs are an excellent source of protein and good fats. Furthermore, eggs contain several essential amino acids that are essential for healthy muscle development.
Just half a cup of soybeans offers nearly 14 grams of protein. It also provides iron that is essential for optimal oxygen supply throughout your body and keeps you active throughout the day, especially during your workouts.
Fish is another high-protein food. Fish is a type of lean meat that is loaded with omega-3 and omega-6 fatty acids, which are healthy fats. Furthermore, fish like salmon are full of 17 grams of protein which makes it one of the finest dietary choices for gaining muscle mass.
Greek yogurt is different from regular yogurt as it contains double the amount of protein. Therefore, this is an excellent dairy option for effective and efficient muscle building.
You can never go wrong with chicken for building muscle. One standard chicken breast provides 26 grams of protein which makes this a high-protein food, rendering it ideal for optimal muscle development.
What is the most important macronutrient for building muscles?
Protein is the most important macronutrient for building muscles.
What is the minimum required protein percentage for building muscles?
It would be best if you had a diet consisting of at least 40% protein for effective muscle building.
How effective is the role of diet in building muscles?
Your diet has a 70% contribution towards healthy muscle growth.
Should you stop eating carbs to build muscles?
It would help if you never cut out any macronutrients from your diet for muscle development, as it does more harm than good.
How many meals should you have in a day while building muscles?
You should divide your daily calorie intake into 5 to 6 meals a day.
If you want effective and efficient muscle development, then you need to understand the importance of a good workout diet to build muscle. Your diet plays a main role in optimal muscle development; therefore, you should make healthy food choices. Increase your protein intake, drink ample water, and follow a well-balanced diet containing all the macronutrients.