What do you need to eat to build Lean Muscles ?

A lot of people think that working out is the most important part of building muscles or losing weight. However, it is simply the easiest part and you should focus more on your diet. One could say that your body is what you eat daily. No matter how hard you work in the gym, it will be hard to see results if you don't eat healthily or properly track your nutrition. It is recommended that a person should consume 1.2-1.7 grams of protein per kg body weight. It is vital for you to eat 5-6 grams of carbs per kg body weight. For instance, Fast food contains a lot of carbohydrates but, it is not a good source of carbohydrates, which makes it hard for your body to digest. In addition, your diet has a big impact on your performance in the gym as your body needs to use them as a source of energy. Protein contains Amino acids, and it is the most important nutrient for muscle building.  Although, there are more nutrients that are important for a healthy lifestyle and a good diet.

- Protein

- Carbohydrates

- Fats

- Omega 3

- Zinc

- Vitamin D

- Magnesium

- Creatine

These nutrients are a truly vital healthy diet and even more vital if you want to build muscle or loss weight. When it comes to weight loss, a nutritious diet, and food that is high in protein play a big role.  A lot of people believe that working out and eating less will make you lose weight. However, it is not true at all, and losing weight still requires eating a good amount of calories that are nutritious.

6 Foods you need to eat to build lean Muscles

1. Chicken Breast

If you ask any bodybuilder about what they eat during the day, they will chicken breast. It is one of the good sources of protein, and good for muscle growth. Compared to other parts of the chicken, it contains the most amount of lean protein which is critical for anyone who is exercising or working out. You can still get lean protein from other sorts of meat such as beef, turkey, and salmon.

2. Rice

Whether you want to build muscle or lose weight, you need to eat carbohydrates as your source of energy. When it comes to carbohydrates, It is vital for you to eat white or brown rice before or after working out. Protein is consumed for protein synthesis, while our body needs carbohydrates to give you energy throughout the day. Increasing carbohydrates before working out can lead to greater performance in the gym. When you don’t have enough carbohydrates in your system, your body starts burning your muscles for energy.

3. Almonds, Peanuts, Nuts

Almonds, peanuts, and nuts are rich in healthy sources of fats, protein, magnesium, and fiber. A lot of people think that eating fat makes you overweight. However, the human body needs to have fat. If you wanna have snacks that are high in protein but low in calories, any sort of nuts, almonds, and peanuts would be a good choice. Furthermore, they are rich in Amino Acids which are a building block of protein.

4. Banana

We all know that fruits are healthy and we should eat fruits every day. There are a lot of different types of healthy fruits, but banana is the best one when it comes to muscle building. Because it is a good source of carbs and increases muscle glucose levels. You can use bananas to make your protein shake or eat it before your workout. In addition, it contains a high amount of antioxidants, potassium, and other essential vitamins. Bananas are also really easy to find and cheap compared to other fruits.

5. Milk

Researchers showed that milk has a big impact on muscle protein synthesis which is the main process for building muscles. According to the Journal of the  International society of sports nutrition,” Milk consumption acutely increases muscle protein synthesis, leading to an improved net muscle protein balance. Furthermore, when post-exercise milk consumption is combined with resistance training (12 weeks minimum), greater increases in muscle hypertrophy and lean mass have been observed”. Milk contains a good source of protein, carbs, and fats. It is good to consume milk or protein milkshake before going to bed because it contains casein protein which is a slow-digesting protein. Your muscles are growing while you are sleeping, not when you are working out. Consequently, it is important to have slow digesting protein before going to bed. Moreover, when you drink milk post-workout, it helps you to restore glycogen.

6. Eggs

Eggs are important whether you want to build muscles or just eat healthy. Because it contains a lot of healthy vitamins that your body needs. No matter what your goals are, you should include eggs in your diet. Eggs not only contain a high amount of protein but also contain Vitamin D, E, K, B6, omega 3, and calcium.