To build muscle muscles you need to consume specific nutrients throughout the day and at specific intervals. The best foods for muscle building are those that provide a balanced mixture of quality proteins, carbohydrates, and fats. Foods that provide a mixture of quality proteins, carbohydrates, and fats in the right ratios are the best foods for muscle building.
Proteins are the best foods for muscle building, as you probably already know. Each meal must contain quality proteins from healthy sources such as fish, lean cuts of meat, low-fat dairy, and protein powders. Boneless, skinless turkey or chicken breasts are also good foods for muscles building.
Protein helps to build muscle fibers, and so it is an important part of any bodybuilder's diet. A diet that is low in protein will seriously impede your muscle gains. Depending on how much muscle mass you want to build, you should consume a diet consisting of 30 to 40 percent protein.
Carbohydrates are equally important foods for muscle building; they trigger an insulin response, which, in turn, allows for excellent cell growth by putting nutrients into cells. For every gram, carbohydrates add four calories to your diet. Many carbohydrates also have essential vitamins and minerals.
Good sources of carbohydrates include starchy vegetables (like baked potatoes, sweet potatoes, and yams); whole grains; oatmeal; and fresh fruit. Stay away from highly processed sources of carbohydrates like doughnuts, white bread, and other baked goods, as these provide only empty calories and are often high in trans-fats, a type of fat that is extremely unhealthy for you.
You may not believe this but fat should also be a part of a healthy bodybuilding diet; they are also necessary foods for muscle building. The healthiest fats are those that contain a high number of essential fatty acids; these fatty acids are those that cannot be manufactured by the body and must be taken from the food we eat.
Linolenic acid and alpha linoleic acid, also known as omega-3 and omega-6 fatty acids, respectively, are two of the most common essential fatty acids. They are usually found in some vegetable fats and fish like salmon.
Consuming a tablespoon of flaxseed oil and a tablespoon of extra virgin olive oil twice a day is one way to get the essential fatty acids you need. These are good foods for muscle building as they are high in essential fatty acids.
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