If you are planning or intending to gain muscle mass, it is essential to consume food that provides you with the best nutrients for building muscle (dieta para ganho de massa muscular). This is just as important as visiting the gym frequently. Your regular workouts will give you less result, if you are not taking the right nutrition for muscle gaining. Nutrition is an essential component of muscles building and is particularly important for those people who are skinny and those who find it difficult to gain weight.
Listed below are some tips on diets for gaining muscles
Peas, cod, salmon, tuna, beans, kinoa, cheese, eggs and meat are some examples of protein rich food. Your recommended protein intake per day is roughly; 3.3 grams per kilogram which also translates to 1.5 grams per pound of body weight. You should ensure that every meal contain protein, 40 to 60g.
Protein is an essential compound for muscle growth and development, and it accelerates muscle recovery. If you like using protein supplements, you should ensure that it is not more than 40% of you daily protein intake. This will ensure that you get sufficient vitamins, minerals and digestive enzymes from your diet.
Carbohydrates are categorized into three, fibrous (vegetables), complex (brown rice, whole grain bread) and simple sugars. It is advisable that you take more complex carbohydrates when you are working out. This is because, complex carbohydrates generates slower and long lasting energy. Examples of food containing complex carbs include and not limited to; brown rice, pasta, bran, corn meal and whole grain.
You should consume most of your carbohydrates in the morning and after working out. Also note that, having meals after working out is essential for both muscle recovery and muscle building. The amount of carbohydrates you consume daily should be roughly; 5.5 grams per kilo of body weight
You should also ensure that you meals contain at least 1-2 cups of fruits and vegies. You get minerals, vitamins and antioxidants from vegies and fruits which are helpful in healing damaged muscle cells and in speeding up muscle recovery. The high amount of acids that is absorbed into the blood, which are produced by proteins and grains, need to be balanced with alkaline rich fruits and vegetables. Note that too much acid can decrease bone strength and muscle mass.
Irrespective of whether or not you want to gain or lose body fat, fats should range between 10 to 30% of your meals. For those people who don’t easily gain weight, 30% fat is the ideal amount for them and for those who want to lose weight, 10% is okay while the rest should consume at least 20%.
Consuming fats is crucial for the body, as it plays a major role in diffusing oxygen into the blood stream as well as producing energy for the body. Examples of foods that contain ‘good fats’ include; pumpkin seeds, seafood, walnut and olive oil.