Building muscles in the kitchen

(Diet to build muscles)

 

The most common reason people want to build muscle is to bulk up and improve their physique and strength, have you been exerting yourself for hours in the gym or gobbling down those tasteless protein powders to build muscles! Well, you might be missing out on something that effortlessly gives your fitness regime a healthy boost; and gives your body the right amount of nutrition to build strong muscles. Nutrishilp suggests a few health enriching foods that help in building muscles naturally by just tweaking the diet.

the appropriate diet is one of the most important factors in building muscle and is key to achieving your personal training objectives.

In order for your diet to complement and support your muscle building efforts, there are a few things you need to check and determine in advance.

Nutrition for muscle building

Macronutrients are the nutrients we need in larger quantities that provide us with energy.

When trying to build muscle, it is particularly important to regularly consume much needed macro nutrients like high-quality proteins, complex carbohydrates and polyunsaturated fatty acids.

Protein: Essential muscle building component

When building muscle mass, a high-protein diet is needed to support the body after exercise and during regeneration.

Proteins basically consist of various essential and semi-essential amino acids like leucine, valine and isoleucine.

Only a regular supply of protein can permanently boost protein synthesis for muscle building and keep the amino acid concentration in the blood consistently high.

Carbohydrates: Fuel for your muscles

Avoid simple carbohydrates: Often known as bad carbohydrates, e.g. the sugar in fruit juice and honey.

A nutrition plan for muscle building should always focus on the supply of complex carbohydrates.

These carbohydrates are processed slowly, keeping blood sugar levels stable and supplying the body with energy long-term. Only with a sufficient carbohydrate intake can you maintain permanent progression (consistent weight increase).

If you consume more carbohydrates than you need, your muscles store the remaining sugar in the form of glycogen. During intense workouts in particular, your body can tap into these energy reserves.

Primarily whole grain products, potatoes, brown rice and oatmeal should be included in your nutrition plan for muscle building.

Short-chain carbohydrate compounds such as glucose should be avoided, as these raise blood sugar levels very quickly.

Fats: quality not quantity

In addition to carbohydrates and proteins, a good supply of healthy fats plays an important role in a muscle building diet.

Certain body functions like the release of testosterone and hormone production require valuable fatty acids.

Unsaturated fatty acids from plant oils (flax oil, organic coconut oil), fish (cod, salmon), avocado and walnuts are ideal.

Too many of the bad fats will lead to a decline in physical and mental performance potential long-term but Essential fatty acids are your secret weapon which  can be found in olive oil, coconut oil, nuts and low-fat fish.

Water –

It’s very essential to stay hydrated.

The ability for your muscles to regenerate effectively is promoted by a sufficient intake of fluids.

Regardless of your goals – whether you’re trying to build muscles or define them – water is THE nutrient for your body.

Nutrishilp recommends to increase your water intake on workout days to compensate for the fluid lost during exercise.

In addition to Macronutrients, you also need to regularly consume vitamins and minerals which can be collectively addressed as Micronutrients –

They also play important roles in supporting your performance. They can directly affect your energy levels for output, muscle recovery and maintenance, and potentially reduce your risk of illness or injury While all nutrients are important, here are some micro nutrients you should be paying attention to when it comes to fitness:

Vitamin D, Vitamin E, Vitamin B12, Iron, Zinc, Magnesium, Potassium and Calcium.

Say goodbye to hunger pangs

A well-planned muscle building diet usually includes the required amount of daily calories. Without a calorie surplus, your muscles cannot grow consistently.

THE TALISMAN OF PROTEIN

Every cell in the human body contains protein. The basic structure of protein is a chain of amino acids. You need protein in your diet to help your body repair cells and make new ones.

Good natural sources of protein 

There are various sources from which we get natural proteins.

1: Poultry food 

2: Seafood 

3: Dairy products 

4: Nuts and seeds

5: Tofu and soy products 

Nutritional supplements for muscle building

An additional intake of dietary supplements can optimize muscle building processes. Commonly used products are :

• Whey Protein: Whey is a liquid that separates from milk during cheese production. The protein part of whey is called whey protein.

It is a complete, high quality protein that contains all of the essential amino acids. In addition, it is very digestible, absorbed from your gut quickly compared with other types of protein.

There are three main types of whey protein powder:

• concentrate (WPC)
• isolate (WPI)
• hydrolysate (WPH)

• Branched-chain amino acids (BCAAs) are a group of three essential amino acids:

leucine, isoleucine and valine

BCAA supplements are commonly taken to boost muscle growth and enhance exercise performance. They may also help with weight loss and reducing fatigue after exercise.

• Creatine Powder: Creatine is a substance found naturally in muscle cells. It helps your muscles produce energy during heavy lifting or high intensity exercise.

It can help to gain muscle, enhance strength, and improve exercise performance.

• L-glutamine: L-glutamine is the most plentiful amino acid in the body. It’s involved in protein synthesis and serves as fuel for the immune system. L-Glutamine is a building block for making proteins in the body.

Natural Proteins vs Protein Supplements? 

Protein in any form – natural or artificial, is essential to carry out normal body functions. Natural source of proteins provides all required carbohydrates, vitamins, and minerals, but they may not provide all essential amino acids. Natural protein sources are mostly animal-based, and might not be a suitable option for vegetarian and vegan people. They contain no preservatives or artificial colors. Some natural protein sources are expensive and require time to prepare.

Protein powders or protein bars are the artificial sources of protein. They provide all essential amino acids in the required quantity. In liquid form such as juices, protein is easy to absorb and digest. These protein supplements are super-convenient and instant to consume. However, protein bars and powders contain artificial colors and preservatives, which can be harmful to the body.

Though there is more convenience in using protein supplementation like protein shakes or protein bars, it is always best to use natural sources. Consume natural food items as much as you can, however, you can also use supplements to fill in the gaps, if advised by your nutritionist.

 

“Be cautious about what you eat because being fit is 80 % diet and 20 % exercise”

• Shilpi Goel, Dietitian and Nutritionist, Founder Nutrishilp.