Most people want to lose fat and gain muscle and the key to building healthy muscle is through a muscle building diet.
A muscle building diet consists of four components: carbohydrate, protein, supplementation and water intake.
Carbohydrate: Carbohydrates are an important part of a muscle building diet because carbs provide energy. The energy supplied by carbohydrates allows the body to stay active and synthesize muscle.
There are two types of carbs: simple and complex. On a muscle building diet, a person should avoid ingesting most simple carbohydrates, such as white bread or pastries, since these types of carbs can be stored in the body as fat. There are, however, acceptable simple carbohydrates in the form of fruits, such as apples, bananas, grapes and oranges.
Complex carbohydrates keep the body supplied with energy for longer periods of time, which is necessary for muscle growth. Examples of complex carbohydrates are broccoli, brown rice, cauliflower, oatmeal and quinoa.
Protein: Protein is an important part of a muscle building diet because it helps mend damaged muscle tissue after strenuous exercise. It also contains essential amino acids. Quality protein that will assist in muscle building include: eggs, grass-fed beef and fish.
Supplements: To build muscle, a person will want to receive a majority of their nutrition from natural food sources, however, sometimes it isn’t possible to get all the nutrition and vitamins the muscles require. Sometimes supplements are needed. There are many supplements that can be used to in a muscle building diet. Some of those supplements include include chromium, glutamine, Vitamin D, Omega 3 fatty acids and whey protein.
Water: To gain healthy, lean muscles, adequate water intake is a must. Water removes waste from the body and it also prevents dehydration, which can cause muscle cells to shrink and break down. For a person to stay hydrated, they should consume one ounce of water for every pound that they weigh.