Diet Plan For Muscle Gain:



Nutrients that must be present in the system:

Building muscle requires a balance between carbohydrates, fats, and protein, and it also needs good amounts of vitamins and minerals, which are better absorbed than their natural sources in food, and protein is important in building muscle; As it provides the body with essential amino acids to build new muscle tissue after intense exercise 0 seconds of 0 secondsVolume 0% Carbohydrates are also one of the food groups necessary for building muscle, as part of carbohydrates is converted in the body into glycogen, a form of forms of energy stored in muscles; In addition, the body rests on fat to supply muscles with energy during certain types of activities.


Calories and muscle building :

There are many ways to determine the amount of calories the body needs daily, and perhaps the easiest way is to measure weight at least three times during the week, and record what is eaten daily. If the weight remains stable during this period, the calories consumed are necessary to maintain On weight, to gain weight, an amount of calories equivalent to 15% of the calories needed to maintain weight must be added, and the amount of calories consumed per month must be adjusted at least to take into account changes in weight, and eating certain types of Foods may encourage the body to build muscle and burn fat more efficiency.

In addition to the fact that a moderate increase in calories may help build muscle, you should also focus on eating foods rich in nutrients compared to their calorie content.

An example of a diet suitable for building muscle:

 a model of how it can be eaten in a model of food, a model of food, a model of food. 

Breakfast: Turkey, eggs, cheese, and salsa with whole-grain tortillas.

Yogurt snack: with granola. 

Lunch: chicken breast, baked potatoes, sour cream, and broccoli.

Snack protein: drink mixed with berries.

 Dinner: Fried chicken, eggs, brown rice, broccoli, peas, and carrots.


Foods that the diet must contain to build muscle Choosing:

 the right foods is important to build muscle faster, in addition to exercising, and here we mention some foods that may help to build muscle: 

Nuts and seeds: they provide the body with balanced amounts of fiber, And protein, and healthy fats, which are all useful in building muscle, and in a small study published in the Journal of the American Heart Association in 2015, in which 48 people participated, who ate almonds daily, a decrease in belly fat was observed.

 staple food: such as protein, B vitamins, iron, copper, magnesium, and zinc; Examples include; Lentils, beans, peas, and peanuts.A study published in The Journal of Nutrition showed that eating moderate amounts of protein instead of carbohydrates helped reduce abdominal fat.

Whole grains:

Whole grains are an excellent addition to the diet, as they are rich in dietary fiber that helps in losing weight, improving digestion, and improving blood sugar levels, in addition to being an excellent source of vitamins, minerals, and antioxidants, examples of which are; oats, barley, buckwheat and quinoa; A study published in Plant Foods for Human Nutrition in 2018, in which 50 people participated for a period of 12 weeks, indicated that eating whole wheat bread instead of refined wheat bread helped reduce belly fat significantly.

Low-fat dairy products: 

they provide the body with high-quality protein, carbohydrates, and essential vitamins such as vitamin D, and minerals; Such as potassium and calcium, and people who suffer from lactose intolerance can eat yogurt that contains active yeasts.

Lean meat: It is a rich source of protein and amino acids; leucine, which may help stimulate muscle growth; iron, which is important for transporting oxygen to muscles; It is worth noting that dark chicken meat provides 25% more iron and three times the zinc compared to white meat.

Eggs:

 Eggs contain all the essential amino acids needed by the body. Half of the protein, and many other nutrients that eggs provide, are concentrated in the yolk. Therefore, it is preferable to eat the whole egg and not get rid of the yolk.

 Vegetables and fruits:

Vegetables and fruits are foods rich in nutrients and low in calories; It is also rich in antioxidants and dietary fiber, in addition to containing a variety of vitamins and minerals.

Is there a need to use protein supplements to build muscle:

 Most athletes can get the recommended amounts of protein from food alone without the need to use nutritional supplements, but taking protein powders and supplements is more convenient, but not necessary, It is worth noting that protein powders may be useful for athletes in the event that they do not have enough time to prepare and eat the meal, when protein is needed immediately after exercise.

The importance of drinking water to build muscle:

Drinking enough water is necessary to build muscle, and it is recommended to consume 8-10 glasses of water per day, and it is recommended to drink 341-454 milliliters of water before exercise, and 227-283 milliliters of water after every 15 minutes of exercise severe.