It is very important to complement your hard work in the gym with the correct type and amount of nutrition. Working out is just the beginning of the process of muscle building, as the nutrition that you provide the body with, can make a difference to the amount of muscle you gain.
The following compilation of sound nutritional tips is for those who already know the difference between carbs, fat and protein and who are looking for a dietary edge that will help them to maximize their muscle gains.
INCORPORATE FISH INTO YOUR DIET
Fish are an excellent source of protein that should be consumed regularly by people who are looking to gain muscle. Although they vary in fat content, some types of fish are high in healthy fats while others are low in fat altogether. Unlike other tissue proteins, though, fatty fish provide a host of benefits.
Salmon and sardines, for example, are excellent sources of omega-3 fatty acids, which support the immune system and assist with muscle recovery and growth, in addition to many other benefits. Fish that are lower in fat, such as tuna, also make an excellent source of protein. All bodybuilders, regardless of their phase of diet or training goals, should strive to take in eight ounces of fatty fish at least twice a week.
TAKE DIFFERENT TYPES OF ANTIOXIDANTS
Take a mix of antioxidants; a good cocktail has an anticatabolic effect by quenching free radicals formed during and after intense exercise. In your antioxidant regimen include 400-800 international units (IU) of vitamin E, 500-1,000 milligrams (mg) of vitamin C, 200 micrograms of selenium (from selenium yeast). Get the rest from five or six servings of fruits and vegetables per day.
ADD VEGETABLES TO YOUR DIET
Vegetables are one of the most overlooked components of bodybuilding nutrition. Many bodybuilders are rigorous about their protein and complex carbohydrate consumption, but lax about eating a sufficient quantity and variety of vegetables. They should strive to take in five or six servings every day.
To meet your needs, include more than one serving at a meal. Not only do vegetables provide nutrients that other foods may lack, but they also provide bulk and fiber, helping your body more efficiently process a high-protein diet.
REGULATE YOUR INTAKE OF VITAMIN C
Vitamin C is a powerful antioxidant that helps in the synthesis of hormones, amino acids and collagen. It also protects immune-system cells from damage and allows them to work more efficiently. The body cannot store vitamin C, so it must be frequently supplemented. Multivitamins contain C, but additional supplementation will ensure that you don’t have a deficit. Take 500-1,000 mg per day.
EAT PROTEIN RICH FOOD BEFORE BEDTIME
One of the best ways to prevent your body from tapping into muscle stores for energy is to take in a moderate amount of protein shortly before going to bed at night. Thirty to fifty grams of protein, consumed before going to sleep, will provide your body with the nutrients it needs to repair and build muscles.
A protein shake is ideal before bedtime. Lean meats, nuts and seeds are reasonable alternatives.
Follow these simple nutritional tips and you can see a substantial improvement in your muscle gains.
By Mohit Anand.