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Method 2: Building Muscle with Your Diet
1. Start your mornings with oatmeal. Building muscle starts with paying attention to what you eat. When it comes to choosing the right carb that is minimally processed and has a low glycemic index (GI) value, there is no better breakfast food than oatmeal.
Besides being high in fiber and low in calories, the dietary benefits of oatmeal include an ideal micronutrient profile, decreased hunger and increased satiety, and lower subsequent energy intake (second meal effect).
Overall, oatmeal is a good way to add healthy carbs to your diet.
Avoid pre-packaged oatmeal, which is laden with sugar and artificial flavoring. Cook steel-cut oats and add healthy toppings, like chopped nuts and blueberries.
2. Eat lean meat. Eating high-quality, high-protein, lean meat is an essential part of gaining muscle. Your digestive system breaks down the protein in meat to amino acids, which are the building blocks of muscle tissue and are needed for repair and recovery after exercise.
Eat lean cuts of beef (such as eye of round roast, sirloin tip, and top round steak) or ground beef that has less than 7% fat. Low-fat beef is favored by many bodybuilders due to its nutrient content (zinc, iron, and B vitamins) and high-quality protein.
Eat skinless chicken or low-fat turkey, which are excellent sources of lean protein.
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3. Consume low-fat milk products and eggs. These are also packed with essential nutrients and protein that are needed to build and maintain muscle. Milk products also help strengthen bones during childhood and teenage years.
Add low-fat cottage cheese to your diet. Besides being a healthy dessert when combined with fresh berries, it contains protein that is slow to digest and is ideal for muscle maintenance.
Note: if you are lactose intolerant, try soy products that are packed with calcium and Vitamin D.
Add free-range chicken eggs to your diet, which are packed with protein and nutrients (including essential amino acids, choline, and vitamin D). Although eggs are considered high in cholesterol, several recent studies have shown that eggs are not harmful to your health.
4. Add nutrient-rich carbs to your meals. Muscles need energy to contract, and that energy comes from carbohydrates. If you do not consume nutrient-rich carbs, your workouts will struggle, and you will feel tired. Your first meal post-workout should be heavy in carbohydrates.
Eat fresh fruits and vegetables that have antioxidants to keep your body healthy.
Fruits and vegetables also contain essential vitamins and minerals as well as fiber.
Add whole grains (such as brown rice and whole wheat pasta) to your meals, which are packed with good-quality carbs and fiber.
In addition, brown rice helps to boost hormone levels for growth, which are a critical part for the growth of lean muscle, strength gains, and fat loss.
Avoid white bread and pasta made from processed flour.
5. Don’t forget healthy fats. Even though fats have a “bad rap,” your body needs them to provide energy, absorb fat-soluble vitamins, and keep your skin and hair healthy. But not all fats are good, and you should only eat those foods that contain healthy fatty acids.
Consume foods that are high in polyunsaturated and monounsaturated fats, such as nuts, avocados, seeds, and oils (such as olive, safflower, and flaxseed).
The above foods are also rich in omega-3 and omega-6 fats -- these are essential fatty acids that your body cannot produce on its own.
Eat fish. Besides being packed with omega-3 fatty acids, fish is also a good source of protein.
Avoid saturated and trans fats found in butter, regular milk, beef, processed foods, and fast foods.
6. Supplement with whey protein. Whey protein supplementation is popular among athletes wanting to build muscle, mainly because it is an affordable and convenient source of fast protein. Scientific research also shows that whey protein is an excellent source of protein for both adults and children.
Use whey protein immediately after a workout to replenish your muscles and promote muscle growth.
Be sure to get high-quality protein from foods as well, and not just from whey protein.
Adults can use 20–30 grams (0.71–1.1 oz) of whey protein per day, without exceeding 1.2 grams (0.04 oz) per body weight (kg). Higher doses have been used, but should be done with caution and only for a limited amount of time.
Children should get 0.8–1 gram (0.03–0.04 oz) of protein per body weight (kg) per day. Strength training increases your protein consumption, and you should consult your doctor on the amount of whey protein supplements (if any) you should consume.
Note: too much protein can be harmful and can lead to kidney disease, cancer, and osteoporosis. Always consult your doctor if you are unsure how much protein to eat and before you start using any protein supplements.
7. Take vitamin supplements (if needed). A healthy and balanced diet is the best way to ensure you are getting enough vitamins and minerals. However, if you are deficient in some vitamins and minerals, you can use supplements to replenish your diet.
Always consult your doctor before taking any supplements. Too much fat-soluble vitamins can be toxic to your body.
In this method, I told you how to gain muscle mass with the help of proper nutrition,
Artemus Vazhui