what should I eat to build muscle
A good nutritional diet is essential in order to gain any muscle, without it you won’t see any advances in building muscle even if you literally live in the gym. Growing muscles is all about what you eat and the amount of resting you do. You will need a good balance of protein, carbohydrates and fat.
How much protein should I eat for muscle growth?
Bodybuilding is all about protein; protein is the main food group that you will need to consume a lot of. Protein can be found in fish, poultry, eggs, milk and meat.
The rule of thumb is that you need between 1 and 1.5 of your body weight in grams of protein. So if you weigh 100 pounds you should eat between 100 and 150 grams of protein per day to see any gains. To increase you gains by much more you can eat 3 times the amount necessary, however this is a bit risky in the long run as you can damage your liver. So make sure you only do this when you train extensively and drink plenty of water, take a rest after about 8 weeks.
How many carbohydrates should I eat?
In order to keep your energy up you will to eat carbohydrates such as brown rice, potatoes and whole wheat. These foods give you energy and without enough energy your body will start to break down your muscles and use them for energy! This is not what you want.
You can find out how much calories you need using a BMR calculator found everywhere on internet. BMR (Basal Metabolic Rate) tells you how much calories you need based on your weight, height and age. The amount of calories you consume is a balance of protein, carbohydrates and fat.
1 gram of protein will give you 4 calories, 1 gram of carbohydrates 4 calories and 1 gram of fat will give you 9 calories. Knowing this you can figure out the amount of carbohydrates you need by subtracting the amount of fat and protein needed to keep your strength up.
How much fat should I eat?
Fat is an essential food to consume for good health. However you will need to eat the correct type of fat. Stay away from unsaturated fats as found in fast foods and crisps. Good oils such as omega 3 & 6 can be found in fish; and oils such olive oil. Keep your fat intake low, you should not consume more than 10% of fat calculated from the amount of calories you need per day.
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