You can workout every day but unless you incorporate a nutritious diet into your lifestyle, you’ll never be as healthy as you could be. Exercise and good nutrition work together to build muscle when you workout.
Good nutrition doesn’t mean you have to eat nothing but vegetables. Quality nutrition means having a balanced diet. It must include important nutrients, such as, vitamins, minerals, fats and proteins.
Athletes know that if you workout to gain muscle, you will need at least 40 calories per kg of body weight daily. These extra calories are a must because they give your body the energy it needs during intense workouts.
Don’t use extra calories and as an excuse to binge on junk food. Always eat sensibly if you want to realize your goals.
To have the right nutrition, you need to plan it out. Check the food pyramid or ask a dietician if you have questions about what foods are right for you. An emphasis should be placed on proteins since they are the building blocks of muscles. Protein is what helps build and repair muscles so you want to have a slightly higher number of proteins in your diet.
Carbohydrates and fats are necessary to have the energy to sustain you through a tough workout, although in limited amounts. To build muscle at least 50% of a person’s calories must come from carbohydrates. Carbohydrates produce glycogen which is the body’s fuel for energy output. The minerals and vitamins from fresh fruits and vegetables help repair tissue, build core strength and stamina.
Strong bones and healthy blood production requires a diet rich in calcium, zinc and iron. The healthy diet plan should include the right nutrition to build strong muscles.
You may want to consider adding protein supplement shakes to your diet as a back up. Protein shakes have plenty of vitamins and minerals your body needs after a workout and can be used as a meal replacement.
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