If six packs were wishes, everyone would have them. You cannot wish for a six pack, but you can work towards one. It takes a lot of work and requires discipline, but if you commit to a fitness plan, your efforts will be worth it in the end.
The hypertrophy process (hypertrophy is the increase and growth of muscle cells) begins with a detailed plan which should include deadlines for achieving your goals. Your plan should also include your goals and the structure of your workout sessions.
Depending on what you want to see in your muscles, there are several ways to build muscle- lifting weights, heavy gardening such as digging, climbing stairs, cycling, push-ups, squats and sit-ups.
While all these things are important and necessary, diet also plays a very important role. In a process called protein synthesis, your body stores protein, and this greatly aids the increase of your muscles. So, protein-based foods are very important in building muscles. When you don’t eat well, your muscles reduce.
Since food deprivation or malnutrition undermines bodybuilding, you need to pay more attention to your diet. The following are 8 foods you should be eating when trying to build your muscles.
Beans And Soya Beans
This is a really good source of protein and should definitely be a regular on your menu. Beans are rich in fibre and B vitamins. They are great natural sources of magnesium, phosphorus and iron.
A cup of beans contains about 15 grams of protein. Soya beans are particularly rich in vitamin k (iron and phosphorus). Iron is used to store and transport oxygen to your blood and muscles.
Half a cup of soy beans contains 14 grams of protein and several vitamins and minerals. Beans should be top of mind when it comes to eating for muscle building.
The protein in eggs has the highest nutritional value of any other food in the world. What that means is that in order to build muscles, you need less Egg proteins than you need proteins from other sources.
Bothe the egg white and the yolk contain muscle-building nutrients.
Egg white is cholesterol-free, low in calories and protein-rich. It is also a great source of riboflavin, potassium, magnesium and sodium.
The yolk contains protein of course, but also vitamin B12 which helps the body break down fat and helps your muscles contract.
One of the essential needs for bodybuilding is natural fats and fish is a natural, healthy source for this.
Your muscles require needs fatty acids such as omega 3 (which fish provides) to help the hypertrophy process.
Milk’s significance muscle building is three-fold as it provides a good mix of protein, carbohydrate and fat.
Drinking milk in combination with working out greatly helps to increase your muscle mass.
Milk contains the protein, Casein. Casein is a slow-digesting protein which reduces amino acids slowly into the body. These amino acids aid recovery, help prevent muscle breakdown and boost muscle growth.
Chicken and Turkey
Chicken and Turkey are excellent sources of high-quality protein. The breasts, especially, should be an essential part of your bodybuilding diet.
They are extremely low in trans and saturated fat and are believed to aid fat loss.
As a plus, chicken and turkey are relatively inexpensive food items. It is recommended that you buy in bulk and mix incorporate them in your daily meals.
Peanuts contain protein, carbs and fat.
Half a cup of peanuts contains 17 grams of protein, 16 grams of carbs and lots of unsaturated fat.
They provide a higher quantity of amino acid leucine than several other plants products. So, eating peanuts is not just for snack time, but a good way to gain that extra muscle.
Shrimps are so rich in protein, they’re almost as pure as protein.
They also contain a good quantity of amino acid leucine.
Shrimps are delicious as is, and they can be added to a large variety of meals- pasta, salads, sandwiches, soups- so it is very easy to incorporate them into your diet.
Bananas are not just tasty and filling, but full of carbohydrate and potassium which helps in maintaining nerve and muscle function.
It is recommended in the morning with breakfast as in between meals as it will keep your energy and levels high.
Bodybuilding is 20% workout and 80% diet.
The right combination of the two will see you hit your body goals in no time.