what to eat to gain muscle but not fat - diet to gain muscle

what to eat to gain muscle but not fat – diet to gain muscle

what to eat to gain muscle but not fat – diet to gain muscle

diet to gain muscle

Many of you may be in the gym for countless hours to gain muscle, but diet doesn’t come to your mind.

Your body to nourish a growing muscle mass and to regulate different amounts of activity,
Needs Calories and Nutrition Before you make any sudden changes in your lifestyle,
you may want to consult a physician,
personal trainer, and nutritionist.

First of all, muscle building requires a positive energy balance,
That means you need more calories than you burn.

An athlete needs to know how much and what resources to use to build muscle.

Read more—————–>which One carb Cause fat loss ?

what to eat to gain muscle but not fat - diet to gain muscle

Eat enough protein – diet to gain muscle
Learn the difference between complete and incomplete proteins
Foods high in protein digestion
Keep carbohydrates in your diet
Eat healthy fats
Avoid saturated and trans fats
Consume a lot of fiber
Monitor your salt intake
Eat enough protein

The general rule is that you need about 1 to 1.5 times your body weight for protein.

For example, if you weigh 150 kg you should eat between 150 and 225 grams of protein per day if you want to gain muscle continuously.

Full-time bodybuilders can eat up to two to three times their body weight in warm and sometimes more protein, but not for many of us.

If you are overweight, calculate your ideal weight and consume grams of protein.

Proteins to Build Large Muscles – diet to gain muscle
Like red meat
(Beef, Lamb, Deer, Bison, etc.)
Fish-like
(Tuna, salmon, swordfish, bass, salmon, mackerel, etc.)
Chicken breast, chicken, turkey, duck and so on
Eggs, especially egg whites (yolk is rich in cholesterol), but not once or twice a day are unhealthy.


Such as dairy products
(Milk, cheese, yogurt, etc.)

Read more—————–>which One carb Cause fat loss ?

what to eat to gain muscle but not fat - diet to gain muscle

Learn the difference between complete and incomplete proteins

Building Your Muscle requires consuming complete protein (eggs, meat, fish, cheese, milk, and most other animal products)
There’s plenty of complete non-animal protein, which means you can still use whole plant protein as a vegetarian to build muscle.


Soy
Quinoa
black wheat
Chia
Beans or beans with rice


Foods high in protein digestion – diet to gain muscle

Consume Amino Acids by Score (PDCAAS) This measure that shows how different proteins are well digested in the body is based on the solubility of amino acids in the protein.

And 0 is the lowest score Here’s the PDCAAS score Some of the proteins are:
1.00 egg whites, whey, casein, soy protein
0.9 beef, soybeans
0.7 Chickpeas, fruits, black beans, vegetables, other beans
0.5 Grains and Derivatives, Peanuts
0.4 wheat

Keep carbohydrates in your diet

Carbohydrates can be stored as energy (glycogen) in the muscle and used during exercise.


Your muscles will break down to produce energy so your diet should have between 40% and 60% carbohydrates or about 1500 calories a day.

Carbohydrates are not well known in the diet guide since complex carbohydrates are slowly broken down and have low glycemic index indices.


And release their energy more slowly.

Read more—————–>which One carb Cause fat loss ?

what to eat to gain muscle but not fat - diet to gain muscle


Select good carbohydrate examples include – diet to gain muscle
Brown rice
Quinola
Barley half-crushed
sweet potato
Whole rye bread
Whole spaghetti
Eat healthy fats

Not all fats are the same.

In fact, evidence suggests that eating healthy fats is really good for you.

You should get about 20% to 35% of your calories from fat. Unsaturated and polyunsaturated fats are good.

Olive oil, peanut, sunflower, rapeseed, and avocado.
Fish.
Nuts.
Flaxseed and pumpkin seed.
Soy products like tofu or soy milk.

Bad Fat :

Avoid saturated and trans fats. This is bad.

Make sure saturated fats make up no more than 10% of your energy and trans fats make up no more than 1% of your energy consumption.


Bad fats include:
Ice cream, chocolate, processed foods, and packaging.
High-fat meat.


Pork, margarine steak, and chopped vegetable oil.
Fried foods.

Consume a lot of fiber – diet to gain muscle

Remember, it is important to have green vegetables in your diets, such as spinach or broccoli, to ensure that you are getting enough vitamin C.

Also, green leafy vegetables high in fiber are essential for eliminating waste from the body.

Monitor your salt intake

It may be true that excessive salt intake can lead to high blood pressure.


But when you sweat you lose a lot of sodium as well,
Sodium (an electrolyte key) aids muscle contraction and is why it is found in many sports drinks.

Read more—————–>which One carb Cause fat loss ?

what is a diet high in fiber?30 high fiber foods

What is diet definition? and What is a good diet?

Diet no carbs no sugar or Diet without sugar and carbohydrates

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