Best Diet to Build Muscle

A crucial aspect of health and development is Nutrition. There needs to be a good mix of macro and micronutrients since the food that goes inside the body makes a lot of difference in the results.

Here is your guide to the muscle building diet:

1. OATS

They are the healthiest whole grain food. Being a rich source of carbohydrates (67 gm per 100 gm), which is a macro-nutrient, it is an important component to be included in your muscle gain diet plan. They are also a good source of fiber and protein with a good balance of Essential Amino acids. It helps in lowering bad cholesterol and is also extremely good for diabetic patients.

2. WHITE RICE

Rice is a staple food in most muscle building diets because of its simple ingredients and quality source of carbohydrates which is 80g per 100g. It is also easily available in every household. Along with being easy to digest they are also gluten-free and are an important source of energy especially post-workout.

3. WHOLE WHEAT GRAINS

Another carbohydrate source commonly found in your kitchen. It has 15 grams of carbs per medium size chapati which is approximately 6 inches in size. It is also diabetic-friendly and a rich source of Vitamins and Minerals. Being high in fiber content, it helps you to sustain your energy for longer.

4. FISH

Salmon is a wonderful option for building muscle and maintaining good health. Around 17 grams of protein, another component of macronutrients, 1.5 grams of omega-3 fatty acids, and many critical B vitamins are all included in an 85-gram portion of salmon. Omega-3 fatty acids play an important role in muscle building and may even be beneficial for your heart health. It is one of the best sources of high-quality animal protein.

5. MOONG DAAL

Moong dal a most common vegetarian superfood contains a lot of other important minerals and excellent proteins. The quantity of protein aids in the formation of muscles, bones, cartilage, blood, and skin as well as in the development and repair of tissues. Because of its strong antioxidant content, it lowers harmful cholesterol.

Around 24 g of protein can be found in 100 g of raw moong dal. Minerals and vitamins are also present in little percentages.

6. EGGS

Muscles need protein to repair and grow. Eggs are a great post-workout food because they are full of high-quality protein and include all 9 essential amino acids. It has 5.7g protein per whole egg and 3g per egg white (average size). It is also rich in selenium, vitamins, and other minerals.

7. HEALTHY FATS

Although it is generally accepted that fat should be reduced to achieve fitness goals, some healthy fats are crucial for both overall health and muscular strength. A few fatty acids are needed, but our bodies are unable to generate them. Also, our body uses fat to fuel our muscles when we exercise. About 15% to 20% of calories should come from fat. The focus should only be on good sources such as fish oil, nuts, extra virgin olive oil, seeds, fish, etc.

8. VITAMINS AND MINERALS

Micro-nutrients are also essential for our body but only in small quantities. Our body also needs dietary minerals, such as iron, potassium, calcium, zinc, magnesium, etc. that help in better functioning of the overall body. We should make sure to fulfill the requirement either through dietary food or we can supplement it as well in case of deficiencies.

Our body also needs small amounts of various vitamins. Vitamins can be Water-soluble and Fat-soluble. We need to consume water-soluble vitamins regularly because the body removes them more quickly and cannot store them easily.

9. BE A WATER LOVER

Water plays a critical role in promoting muscle growth as it is essential for building protein and glycogen structures, the body's main energy sources. It not only increases your mobility but also helps you build powerful muscles. The intake depends on individual needs and circumstances.

10. SUPPLEMENTS

A balanced muscle-building diet guarantees the body has enough fuel. Nevertheless, a busy lifestyle prevents us from getting the necessary vitamins from natural foods. The exercises must also be frequent and intense. Hence, a few supplements can be added like our Isomagic (Premium Whey Isolate blend). Intense training breaks down muscle tissue and at that time Isomagic does the job most effectively as it gets digested fast and is easily absorbed by the body. As a result, it may aid in enhancing muscle protein synthesis and encouraging the growth of lean muscle mass.

Also, our RealGainz (Mass-gainer) can assist you in the process of muscle building by gaining lean muscle mass without adding fat and also by delaying muscle fatigue.