What is the purpose of a muscle building diet?
Many want to have a healthy body, strong and prominent muscles, which leads them to search for a muscle-building diet, so it is worth noting that the process of building muscle does not require a specific diet in the true sense of the word, but it needs a diet that is able to provide the body with energy through calories, It is rich in protein and healthy fats needed to build muscle.
Also, sports play a pivotal role in building muscle, so it is recommended to follow an appropriate exercise regime in addition to paying attention to nutrition and to get enough hours of sleep to help recover from stressful muscle exercises.
Adhering to a proper diet and eating pattern helps build and tone muscle as part of the bodybuilding process. Specifically, the muscle building diet aims to have a healthy, toned body and a muscular appearance.
It must be noted that this diet is suitable for athletes and bodybuilders only, and a person must do periodic checks for kidney function when followed, because excessive protein intake may affect the kidneys negatively.
What does a muscle building diet include?
The process of building muscle is an integrated lifestyle that includes the following:
- Stick to a diet plan rich in protein sources such as eggs, lean meat, fish, and high in calories to provide the body with the energy needed for exercise.
- Regular exercise, the most important of which are weights, resistance, and aerobic fitness.
- Maintaining a normal weight and suitable for height.
- Stay away from bad health habits, such as smoking.
- Drink plenty of water daily.
What foods are recommended when adhering to a muscle-building diet?
Any diet to build muscle depends mainly on foods rich in protein, but building muscle is an integrated process that needs to supply the body with carbohydrates, healthy fats, vitamins, and minerals. Among the most important foods used to build muscle, which also contain foods suitable for vegetarians:
Eggs
Eggs are one of the main sources of protein and fats, as well as various vitamins and nutrients, so they are an excellent choice when one wants to follow a muscle-building diet. Also, eggs are one of the most common breakfast foods, and they can be eaten alongside vegetables and meats (such as turkey slices and sausage).
Fish and seafood
Here we should look at the types that provide healthy fats, such as omega-3, along with the high protein content. The most important fish for building muscle are tuna and salmon.
Salmon contains about 20 grams of protein per 100 grams, and is also rich in omega-3 fatty acids and B vitamins. Likewise, tuna contains about 30g of protein per 100g and is a food rich in various types of vitamins and healthy fats.
It is also recommended to eat shrimp if you want to follow a muscle-building diet, because it contains proteins and amino acids, the most important of which is leucine, which is necessary for building muscle. It is worth noting that shrimp does not contain any carbohydrates, and is low in calories.
Meat and poultry
Meat and poultry are among the foods most abundant in protein, and an essential component of any muscle-building diet. For example, every 100 grams of chicken breast provides about 30 grams of high-quality protein (that is, it contains all the amino acids that the body needs). Also, the vitamins contained in chicken breast, such as the B vitamins, are essential for physical activity and exercise, which are complementary to nutrition in building muscle.
Any muscle-building diet should also contain lean red meat, which is a rich source of protein, fat, and minerals. It is also recommended to choose meat with the lowest fat content possible, which will provide the protein you need to build muscle while reducing calories and fat.
Legumes
They are among the most important plant sources of protein that should be included in any muscle-building diet, and include soybeans (28 grams protein per cup), beans (15 grams protein per cup), and edamame or unripe soybeans (17 grams protein per cup). , chickpeas love (12 g protein per cup), and peanuts (35 g per cup). Legumes also provide a wide range of minerals, vitamins, fiber, and nutrients.
Dairy products
Dairy products such as milk, cheese, and yogurt have a high content of animal protein. For example, one cup of cottage cheese provides about 28 grams of protein.
Nuts
Nuts is good healthy snack options, as it contain protein, healthy fats, vitamin E, and many minerals, such as magnesium and phosphorous. An example of nuts that provide a serving of protein is almonds, which contain 32 grams of protein per cup.
Tofu
It is one of the most important vegetarian alternatives to meat that can be eaten if you want to follow a muscle building diet, which provides a high protein content. Each cup of tofu contains 20 grams of high-quality protein and provides many other nutrients, the most important of which is calcium.
Protein powder
Which is sold as a dietary supplement in pharmacies, and helps to supply the body with an adequate portion of protein in the event that it is not obtained completely from food sources. Protein supplements are available from animal sources, such as beef and poultry, and from plant sources, such as soy and peas.
A one day diet to build muscle
A muscle building diet is based on getting enough daily calories and eating foods rich in protein. Therefore, you can follow any diet you prefer and stick to the recommended quotas of calories and protein (that is, about 500 calories per day over the normal limit, and about 2.2 grams of protein per pound of weight). The following table is an example of a one-day diet for building muscle:
What foods should be avoided in a muscle building diet?
There are many options of foods that can be eaten when you want to follow a muscle-building diet, such as meat, fruits, vegetables, and legumes, but there are some foods and drinks that it is preferable to reduce their intake, such as:
- Alcohol.
- Fried foods.
- Foods high in sugar, which contain a large number of calories with no added nutritional benefit.
- Foods high in fat.
- Soft drinks.
- Foods high in fiber, which are slow to digest, can cause abdominal pain when exercising.
What results can be expected from a muscle building diet?
It is expected that a person will get a tight and proportional body with prominent muscles when following a diet schedule for building muscle, and exercising focused on this purpose, which is usually strength or resistance exercises.
What are the cons of a muscle building diet?
A muscle building diet is based on a healthy eating pattern, but like all diets, it may lead to risks if:
- Excessive protein intake.
- Excessive intake of nutritional supplements.
- An imbalance between the components of the diet, such as a lot of protein sources at the expense of other nutrients such as carbohydrates and vitamins.
What level of effort is required to follow a muscle building diet?
The effort required to follow any diet to build muscle is high, as you may need additional time in preparing meals, and may require buying some somewhat expensive foods such as meat and protein powder for example.
Is this diet suitable for people who have a specific food pattern or sensitivity?
Some components of this diet may cause allergic reactions in some people, such as eggs, legumes, and fish. However, allergenic foods can be replaced with alternatives that provide the same protein content. In addition, any muscle-building diet provides options for vegans such as tofu and legumes, as well as eggs and dairy products for those following a lacto-ovo-vegetarian diet.
References
Grant Tinsley. 26 foods that help you build lean muscle. Retrieved on the 10th of July, 2021, from:https://www.healthline.com/nutrition/26-muscle-building-foods
Julian Shapiro. Diet Plan for Building Muscle. Retrieved on the 10th of July, 2021, from:
https://www.julian.com/guide/muscle/bodybuilding-diet
Vitavibes. Muscle Diet Plan. Retrieved on the 10th of July, 2021, from:
https://www.vitacost.com/blog/cooking-recipe/food-and-drink/a-clean-eating-muscle-building-meal-plan.html
Mike Bewly. Building Lean Muscle. Retrieved on the 10th of July, 2021, from:
Gavin Van De Walle. Bodybuilding meal plan. Retrieved on the 10th of July, 2021, from:
https://www.healthline.com/nutrition/bodybuilding-meal-plan#sample-menu
Paul Rogers. Bodybuilding Diet. Retrieved on the 25th of January, 2019, from:
https://www.verywellfit.com/the-weight-trainers-bodybuilding-diet-3498427