We all want to increase our muscle gains when working out, but lifting weights and getting frequent exercise is only part of the bodybuilding process. In order to maximize the amount of muscle mass you get from working out, your body needs the right combination of protein and carbohydrates to encourage muscle growth. Even if you go to the gym five times a day for two hours a day, if your diet is bad then you won’t see the results you want.
Protein: The Muscle Builder
We all know how important protein is when building muscle, the more the better. Protein comes from meat, but not all meat is created equal. To really get the most out of protein, you need a source that has a good protein to fat ratio. Too much fat and you might as well be eating a cheeseburger.
Take egg whites for example. Egg whites have a protein to fat ratio of 60:1 making it the purest form of protein out there. Red meat, on the other hand, contains a larger amount of saturated fats. Chicken, turkey, and fish are also good choices when it comes to picking a protein source.
Carbs: The Fuel You Need
Carbs are your body’s energy source. Without carbs you may become too tired or weak to perform a proper workout. With that said, it’s important to remember that carbs come in two forms. Simple carbohydrates are easy for your body to break down. Rice, bread, sugar are all simple carbs. Your body turns these carbs into energy quick, meaning they also raise your blood sugar quickly.
While simple carbs are great for restoring energy after an intense workout, you have to be careful. Simple carbs that aren’t used by the body are turned into fat.
Then there are complex carbs. These carbs come from whole grains, fruits, and vegetables. They’re high in fiber, raise your blood sugar much more slowly, and take longer for your body to turn into energy. When eaten in the morning, complex carbs provide your body energy that will last you all day.
When to Eat
When it comes to a body building diet, when you eat is as important as what you eat. Try to eat six small meals a day rather than three large meals. This will help maintain your blood sugar levels and keep your metabolism up. This is essential for building muscle.
In the morning, make sure to eat plenty of complex carbs from fruits and vegetables. This will help wake you up and get you ready to take on the day. Just before your workout, eat plenty of simple carbs for energy and plenty of protein to promote muscle gains. Introduce a little more protein after your workout. This can be in the form of a protein shake, egg whites, Greek yogurt, or white meat such as chicken or fish.
Lifting weights and getting plenty of exercise is only half the battle. In order to really get the gains you want to be using the best body building supplements and your diet has to be working as well. If you follow this advice then you’ll soon find yourself getting the muscles you’ve always dreamed of.