body-building foods: What is the right diet to build muscle?

Muscle is present everywhere in the body. Muscles are made up of strands of fibrous tissues. The main function of muscle is force and motion. There are muscles in each part of the body that enable any kind of movement. Muscles require a main component which is called proteins. Proteins help in the building up muscles as they help in the repair of tissues and thereby it increases the muscles mass. If you see any bodybuilders when they stretch you can see their muscles curling up in the body. But in the process of building muscle, you cannot neglect the diet part of muscle building.

As the saying goes “Abs are made in the kitchen” which means that no matter how much you work out on getting muscle built in your body it depends on what kind of nutrition are you getting. If your diet has all kinds of junk and more processed fatty foods there is no way that you can grow muscles. When you do a body assessment you will see that the strongest muscles in your body will be of your legs as they are used the most. In a body assessment, you will see the muscle and fat percentage of the body overall and also measures the muscle present in each major part of the body such as the trunk, arms, and legs. In the assessment scale, you can also analyze the muscle and fat percentage in the entire body so you can figure out that where you need to focus on for you to build muscle. The best nutritionist in Mumbai says that the body needs to be exercised on the part for which needs building muscle. You need to watch your workout meals too. For pre-workout, you need to fuel the body with carbohydrates so that it gives you the energy to sustain the workout without any fatigue and work on your body for longer hours.

Carbohydrate-rich foods can be a sandwich or some dried fruit and nuts or also you can give a high-calorie fruit like apple, pear, or guava. During workout meals, you can either just have water if the session is not too long like more than an hour. If the session is longer and has some breaks in between then you can have some light carbohydrate meal like a banana or some nuts or dried fruits so it rejuvenates your body. Sometimes you can also opt for glucose or reload powder in water (1 tablet or 1 sachet in 500 ml water). Post-workout you need to have protein-rich foods to help the body repair tissues that underwent wear and tear during a workout. When you work out there is certain wear and tear of muscles and damages the tissue so protein helps in rebuilding the tissues and helps in the growth of muscles in the area. Remember to consume protein within 15- 30 minutes after a workout to ensure proper muscle building. Along with protein-rich meals you can also consume some amount of carbohydrates to replenish the energy stores in your body in the ratio of 3:1. Include foods such as eggs or milk or sprouts salad or even protein shakes would be a great option. Along with it, you can give a light snack like dried fruits or some fruit. After your workout limits the amount of fat in the body.

You will see the results slowly and it is not a process of some months, it will take time and the perfect diet for you to build upon the right muscles. Also always take a break or rest a day in a week. This helps in the relaxation of muscle for them to get charged up for another week of workouts. There is also one particular point while working out that you might feel stagnated and not being able to build muscles and your workout has been easy for you now. People who are vegetarian might find the options for protein-rich meals may be difficult. Vegetarians can opt for panner, milk, curd, pulses, and legumes for protein. They also can choose protein supplements or protein powders which will help them in providing the required protein. Also, you need to make sure you are not overdoing your meals so that throughout the days your meals are in proportion and also nutrient-dense to help in the proper functioning of your body. Also, proper hydration is very necessary for the body as it helps to reduce the soreness to an extent.

When you are building muscle you cannot consider weight as a factor. One may have a better muscle percentage and another may have more fat percentage. As per the best nutritionist in Bangalore, the person with greater muscle is better as the muscle contributes to the weight. This is because they might have a layer of fat above the muscle, in that case first you need to make an effort to lose weight and then grow muscles. In this period your fat should be limited and then when there is a reduction in fat percentage you can grow muscles. Limit processed foods, junk foods, canned and tinned foods as they have high amount of salts and sugars which makes it contribute to unnecessary fat in the body. So when you are undergoing a goal of building muscle your workout postures and it needs to carefully monitor by a professional so that you can see the changes that are visible.