Trigger your Fat Burning Program with best Exercises
April 22, 2018

Diet Tips to Boost Muscle Growth

When you intend to build muscles the primary requirement of the body is to increase the calorie intake. However, just having an overboard amount of calories won’t help in the process much. Therefore balancing your diet plays a vital role, where you need to proportionately maintain your daily calorie limit and avoid fat.  But the metabolism process of the body needs to be offered with right amount and quality calories like protein, vitamins, etc to start building muscles. Read on to know how to sketch the best diet for muscle growth.

Protein in Diet

Protein is a key ingredient for muscle building. Through protein synthesis protein is extracted from food you eat and it is turned into muscle tissues. According to a study conducted by the Journal of Nutrition in 2014, it was revealed that even distribution of protein intake in your diet allows your body to turn protein into muscle tissue better. Therefore as per nutrition experts, you diet plan must include at least three protein rich meals per day.

Fat and carbs

According to new age health approach by nutritionists and diet experts carbs are considered to play an essential role in muscle building. While taking carbs in pre workout phase helps you to get the energy required to workout, after workout carb in pot workout phase helps to trigger insulin hormone release which promotes the storage of nutrients. In this case, cells storing protein benefits your muscle growth.

However fat is not only difficult to digest but also does not stimulate hormone responses much as well. Even if you intake dietary fat, it should be controlled and limited to lower amount. But it is indeed healthy to intake healthy fats like nuts, fatty fish, olive oil, which can be taken up to 5-10g per meal.

Best Protein Sources

Different types of food contain different combinations of amino acids—the building blocks of protein.

  • Leucine is rich in protein as well as amino acids and daily intake of 2 to 3gms of leucine helps in muscle growth. Therefore including poultry or meat in daily diet can be helpful.
  • For a daily diet something like this can be ideal, that is 2 to 3 eggs, two glasses of fat free milk, 50 to 60gms of fish.
  • Yogurt is also a good source of protein.
  • 25gms of cottage cheese can offer 3gms leucine, therefore you can also include cottage cheese in diet.
  • Beans, lentils, soy beans are also good source of protein.

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