Build Your Muscles With A Proper Diet

Guest Post by Brenda Panin – Brenda is a web content writer for Coops.

Building muscle and losing body fat requires proper nutrition. What you take in can make or
break your gains when it comes to muscle growth. Most people associate the word “diet” with
days of starvation and pain. The truth is that a balanced diet should contain a wide range of
foods rich in protein, complex carbohydrates and good fats. A bodybuilder needs higher
amounts of these nutrients in order to gain muscle and bulk up. Here are some simple diet tips
that will help you to get cut and ripped as quickly as possible:

Eat High Protein Foods
Weight lifters and bodybuilders need to keep the protein up in their diets in order to maintain
and build muscle mass. The best sources of protein include meat, fish, soy, milk, eggs, beans,
nuts, grains, and tofu. Most people need approximately 70 grams of protein daily. Athletes may
require higher amounts of this nutrient to support muscle repair. Limit your protein sources to
lean meats like turkey, chicken, and white fish. You can also opt for fat-free cottage cheese,
salmon, and tuna. Bodybuilders should consume between one and one and a half grams of
protein per pound of bodyweight every day.
Add Vegetables to Your Diet
A diet rich in fiber not only helps suppress the appetite, but slows down the release of sugar in
the bloodstream and increases protein absorption. Vegetables are just as important as protein
for muscle building. They are low in calories and high in fiber. Vegetables contain a wide range
of nutrients that strengthen the immune system, improve digestion, and support cardiovascular
health. They are also beneficial for fat loss.
Drink More Water

It is recommended to drink at least two liters of water a day. Up to 70 percent of the human
body is water. Many people overlook the benefits of hydration. Your body can not make or
store water, so it is necessary to drink water throughout the day to stay hydrated. Water
suppresses the appetite and helps the body metabolize fat more efficiently. It also boosts your
energy levels and maintains proper muscle tone. If you don’t drink enough water, constipation
can occur. Water removes toxins from the body and helps prevent fluid retention.
Eat Complex Carbohydrates
Complex carbohydrates should be part of your diet if you want to put on some serious muscle
mass. While protein is an absolute requirement for muscle growth, the second thing that needs
to be in place is a good source of carbohydrates. Make sure your diet includes potatoes, whole
rice, oats, quinoa, beans, barley, and whole grains. As long as your carb intake doesn’t exceed
your energy needs, you don’t have to worry about fat gains. Complex carbohydrates are rich in
vitamins and minerals like iron, manganese, magnesium, and zinc. They also keep your blood
sugar levels constant and provide lasting energy.
Consume Healthy Fats
Lipids (fats) aid in the absorption of fat-soluble vitamins and provide the body with fuel. They
serve as building blocks for cell membranes and increase protein synthesis. There are good fats
and bad fats. Saturated fats, trans fats and cholesterol should be avoided at all costs. These fats
can be found in animal products and processed foods. Your diet should be rich in
monounsaturated and polyunsaturated fats. Omega 3 fatty acids, the most beneficial type of fat,
improve brain function, prevent cancer, and support muscle development. These nutrients are
found in flaxseeds, olive oil, fish, and soybeans.
Brenda Panin is a web content writer for Coops. She is a passionate blogger who enjoys healthy life. In her free time she loves to write
about fitness and healthy food.