Adopt a specific diet to develop your muscle mass!

More and more people are heading to the gyms today to improve their shape and gain muscle mass. But to have more muscles, physical activities are not enough. You also need to work on your diet. Even better, to strengthen your muscles, it is advisable to follow a bodybuilding diet. This diet aims to gain energy by consuming more proteins, fats and carbohydrates, and to adopt a balanced diet.

What is the principle of this diet?

You should know that muscles consume a lot of energy, and require certain calories. So if you train for build muscle mass, it is imperative to follow a bodybuilding diet. This brings you many benefits:

  • It develops and protects your muscle mass at the same time;
  • It gives you a good figure and helps you maintain a good weight;
  • This diet prevents cardiovascular risks;
  • This diet provides the body with the nutrients it needs, especially before or during physical exertion.

What nutrients are essential for gaining muscle mass?

If the body needs different nutrients to stay in good shape, to maintain your muscle mass, some nutrients are more to strengthen compared to others. So what are the advanced nutrients in a bodybuilding diet?

  • Proteins, which are energy macronutrients. Being made up of amino acids such as leucine, they ensure the construction of muscles;
  • Lipids, they must constitute nearly 30% of the daily energy intake of athletes. They are composed of unsaturated or saturated fatty acids;
  • Carbohydrates, to give energy. However, there are three types of carbohydrates: those with a high glycemic index (GI), with a medium GI and with a low GI. The carbohydrates consumed depend on the intensity of the sport practiced. Indeed, foods high in carbohydrates with low GI are recommended for endurance sports, and those with a high GI are suitable for intense sports.
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What are the foods to include in this bodybuilding diet?

To have more muscular mass, your menu should be rich in protein and carbohydrates, even fat. So what do you need to eat to get these nutrients?

To increase your natural protein intake:

  • Eat fish and lean meat such as chicken, beef or game;
  • Eat dairy products often, preferably those with a low fat content such as yogurt or cheese;
  • Highlight chickpeas, kidney beans, soy or red lentils in your meal.

Also, watch out for excessive protein intake in your body. This could be harmful to your health and even damage your kidneys.

If you want to promote lipid in your energy intake :

  • Prioritize nuts and seeds in your diet;
  • You can consume vegetable oils such as walnut oil, olive oil or hazelnut oil.

Moreover, even if you makephysical activity, it is necessary to pay attention to the consumption of fats. Consume it in moderation.

To increase your carbohydrate intake:

  • If you are looking for those with a high GI, honey, sugar, fried potatoes are your allies;
  • For medium GI carbs: Eat white rice or white bread, banana, and orange juice frequently.
  • Promote the consumption of cereal bread, soy, milk or fructose to increase your low GI carbohydrates

In a bodybuilding diet, you must also consume foods rich in antioxidants and ensure good hydration.


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