Food quality plays an integral role in bulking up, and eating empty calories will only leave you drained and with extra fat instead of muscle mass.
As such, it’s crucial that you select foods rich in protein, complex carbs and healthy fats in order to gain extra calories needed to increase strength and muscle growth. These will provide essential energy sources while simultaneously strengthening and developing size.
Protein
Protein is an integral component of a nutritious diet. Not only does it aid muscle growth and recovery, it can also support heart health by helping prevent blood clots.
There are numerous sources of protein, from meats and dairy products to supplements and soy. Which type you select ultimately depends on your own personal requirements and lifestyle choices.
Bodybuilders must consume one gram of protein for every pound they weigh, including both food and supplements.
This number may change based on factors like age, gender, body weight and lifestyle; to get accurate advice when making this determination it would be prudent to work with a registered dietitian.
There are various protein sources you can include in your diet to boost its protein intake, such as Greek yoghurt and eggs. Nuts and nut butters are another easy way of increasing protein consumption.
Complex Carbohydrates
Carbs provide energy to fuel daily tasks and exercise. Carbs are one of three macronutrients forming your diet alongside protein and fat, providing essential energy sources.
Complex carbohydrates are found in whole grains, legumes, vegetables and fruits and take longer for your body to break down; therefore releasing glucose steadily over time and providing sustained energy.
Complex carbs not only speed up your metabolism and keep you feeling full for longer, they may also lower the risk of cardiovascular disease by providing plenty of fiber – which helps lower cholesterol levels while keeping bowels regular.
Beans and lentils provide another great way to add more complex carbohydrates into your diet, whether through soups, stews, salads or pasta dishes.
Dairy
Milk and other dairy foods provide essential calories, calcium, protein, and other vital nutrients that can help you gain muscle. They’re also low in fat, salt, and sugar so can easily fit into a balanced diet plan.
Consumption of dairy varies based on age, lifestyle and health status; generally speaking, one or two servings of milk or cheese per day is sufficient to meet one’s nutrient requirements.
Dairy can be difficult for those with lactose intolerance or other gastrointestinal issues to digest, making dairy an unsuitable food choice. In such instances, supplementing with low lactose whey and casein products might be beneficial.
Dairy products make an excellent pre-workout snack to give your muscles energy for workouts, providing vital protein and calcium essential for muscle contractions and growth.
Healthy Fats
Fat is often maligned as the least nutritious macronutrient; however, its composition actually makes it the most nutrient dense of all three macronutrients. One gram of fat contains 9 calories while carbs and proteins contain only 4 per gram.
Diets rich in healthy food delivery Ireland will not only help you gain weight, they will also enhance overall health and muscle growth! Fats are essential in helping store fat-soluble vitamins and absorb essential nutrients more efficiently by your body.
Dietary fats not only aid in muscle-building, they can also protect the heart and other vital organs. According to the American Heart Association, eating more dietary fat is recommended to reduce your risk of cardiovascular disease.
Finding appropriate food choices to help build muscle can be daunting for those without much nutritional knowledge, but with patience and commitment a healthy bulking plan may prove effective in building quality lean mass. Being realistic about your weight gain goals while monitoring progress is also essential to successful muscle gain.