There are 3 major things that go into a diet for those wishing to build muscles: protein, carbohydrates and water. Here are a few ideas on how to arrange your diet to include the most necessary building blocks for muscles.
As we all know, water is required for life and some do not take into consideration the effects on the muscles it has. A doctor would recommend for a healthy adult to drink at least 64 ounces of water a day. If a person were to exercise more than a half hour daily, it would be suggested that a minimum of another 16 ounces be taken in to replace the lost fluids from exercise.
Carbohydrates are commonly frowned upon when it comes to diets. However if you want to build muscle, it is essential to include them in your diet. The average adult takes in 2,000 calories a day, 1,000 of which should come from your sugars and carbohydrates. If you take in more than 2,000 calories daily, your intake of carbs must go up as well to sustain the energy needed for your exercise and muscles to repair themselves.
Your carbohydrates ideally should come from foods that are natural without added sugars like vegetables, fruit or potatoes. Added sugar foods can give short bursts of energy but hinder the overall muscle building and gives fats that your body does not need. Finding healthy carbs is easy in foods like pasta, green vegetables and breads.
Your last half of daily caloric intake should come from proteins. Some foods that are considered the healthiest means of getting your intake includes baked chicken or turkey as well as salmon or tuna in water. Do not take in any fried foods, since they offer additional fats that you do not need and this could cause fatigue of the muscles.
For a muscle to break down during exercise and rebuild after, each of these 3 components are needed. They can be adjusted due to dietary needs or lifestyle, but if you have a medical condition it is always best to talk to your doctor prior to starting a new diet.
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