Food for Building Muscle
Eating good food for building muscle has to be a
top priority.
I think before we get into the
specific types of food for building muscle, it is important to understand the
macronutrient breakdown of food.
The food we eat can be broken down
into three types of macronutrients:
1. Protein
2. Carbohydrates
3. Fats
1. Protein
Protein is the building blocks of
muscle. In addition to being a major dietary staple, protein helps repair
muscle tissue from your weight training sessions. Thus without protein,
you just are not going to build muscle.
Generally you
need more protein than those who do not weight train. The amount of
protein required can vary between 1.0 to 1.5 times your body weight.
There are 4 calories in 1 gram of
protein.
Lean High Protein Food for
Building Muscle
- Skinless chicken breast
- Skinless turkey breast
- Fresh fish
such as tilapia and halibut
-
Egg whites
-
Low fat cottage cheese
-
Low fat brick free cheese
-
Shrimp
- Beef steak or roast - sirloin and
round
- Canned tuna in water
- Whey protein powder
- Casein protein powder
2. Types of Carbohydrates used
for Building Muscle
The main source of fuel that your
body uses for energy.
There are 4 calories in 1 gram of
carbohydrates.
- Sweet potato (yams)
- Oatmeal
- Brown Rice
- Whole Grain Bread
- Whole Grain Bagel
- Fruit
- Vegetables
3. Types of healthy Fats for
Building Muscle
Important for overall health and a
concentrated energy source.
There are 9 calories in 1 gram of
carbohydrates.
- Avocado
- Olive Oil
- Almonds
- Peanuts and other nuts
- Flax seed oil
- Fish oil
- Enova oil
All three of the above types of
macronutrients are vital to your weight lifting diet and crucial if you plan on
building muscle now!
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