Diets for Gaining Muscle
When most people hear or think of the word "diet" it is closely associated with weightloss. This is not always the case though. For some people, they are looking at diets for gaining muscle. Before jumping right into diets for increasing muscle, it is highly recommended to consult with your physician or dietician first.
One of the most important aspect of finding diets for gaining muscle is knowing deciphering what foods are beneficial and which are detrimental. The basic outline of the diet is making sure that there is a proper balance between the caloric intake calories and the calories burned during the workouts.
What to eat
Protein is extremely important to incorporate into the diet. It is a great way to help build and maintain muscle as well as lose fat. A few quality sources of protein are through red meat, fish, poultry, dairy, and whole eggs. Vegetarian protein options are beans or legumes, quinoa, chia, flax seeds, mixed nuts and soy.
A good balance of carbohydrates are also recommended. If there is not a high enough intake of carbohydrates, the body will break down muscle instead of hitting the storage of glycogen. Choose carbs low on the Glycemic Index which means they will release energy slower. Wholemeal Spaghetti, sweet potatoes, and Quinoa are good options.
Healthy Fats are also important. Thankfullly not all fats are bad. Try eating the "good fats" that are monounsaturated and polyunsaturated fats. They are found in nuts, flaxseed, fatty fish such as wild salmon, soy products. Avoid the saturated and trans fats.
Fibershould be incorporated as well. Throw in a leafy green salad into your diet and add spinach, broccoli and other fiber filled foods onto the plate.
When to eat
One of the common rules to go by is eating when you are hungry. Having said that, it does not mean to eat sugary snacks and massive portion sizes, rather it should include a few nuts and fruit here and there, and smaller overall portion sizes.
Don't skip out on breakfast! As the saying goes, it is the most important meal of the day. Your body has been fasting overnight and is craving nutrients. Consume complex carbs such as whole grains, oatmeal, or bran. These will not spike your blood sugar.
Recovery days are just as important as training days. There should be a lower caloric intake seeing that it is an inactive day.
Some recommend that you use a skin caliper and scale to keep track of your progress making sure you are gaining muscle rather than fat. Do this before starting the diet and see how you progress.
The caloric intake and nutrients balance required will vary from person to person. There are numerous meal plans and research available for those looking at diets for gaining muscle and wanting a more in-depth food and body analysis. These are just a few general diet tips to get you started in the right direction. Good luck and go pump some iron!