Wednesday, 7 December 2016

08 most effective tips for eating to gain muscles.

Here are the 08 most effective ways for eating to grow the muscle mass and to adjust the varying amount of muscles. 
Eat sufficient amount of Proteins

The simplest rules for eating to gain muscles is to eat 1 to 1.5 gm of proteins for each one pound of weight. Like if you have the weight of 150 pounds then you need of 150 gm to 225 gm of proteins on the daily basis for gaining muscles. For the professional muscle building, you are in need of three times of protein per one pound of your weight. Like if you have 150 pounds of weight then you are in need of 450 gm of protein to build your muscles to compete. 
Here are the most effective sources of proteins for your muscle building.

  • Red meat like beef, pork, lamb, bison and venison.
  • Fish like tuna, swordfish, salmon, bass, trout and mackerel.
  • Poultry breasts and the breasts of duck and turkey.
  • Eggs white.
  • Dairy like milk cheese, cottage cheese and yoghurt.
Learn the difference between Complete and incomplete proteins.
For the healthy building of muscles by eating, you are in need of complete protein as mentioned above. The simplest rule for knowing the complete protein is that which bleeds and breathes. There is a source of protein that you can gain from the plant sources as well. Although they are not effective as the protein which breaths and bleeds, still they can help you to build muscles. It means that you can gain muscles as vegetarian. The plant sources of protein are,
  • Soy
  • Quinoa.
  • Buckwheat.
  • Chia
  • Hempseed.
  • Beans or the Legumes with Rice.
Eat Protein with high PDCAAS

The PDCAAS value means Protein Digestibility Corrected Amino- acid Score, it views the digestibility of protein in the body based on the Solubility of the building blocks of proteins, ie Amino- acids.
The highest solubility is 1 and its minimum value iso, less see these values for different types of proteins. To build muscle by eating you are in need of protein with high solubility ratio.
1.00: Egg white, whey, casein and soy protein.
0.9: Beef and soybeans.
0.7: Check peas, Fruits, vegetables and other legumes.
0.5: cereal and derivatives, Peanuts.
0.4: Whole Wheat.

Include Carbohydrates in your diet
It is important to have carbohydrates in your diet so that your body can break down it into a simpler form to provide energy for your exercise and daily activities. Other, wise your body will break down the muscle mass into the energy and you will lose the gained muscles. A total of 1500 calories is required by the carbohydrates source for your daily active life. 
The best source of carbohydrates are those that are breakdown slowly and provides energy to your body for longer duration of time, These complex sources of carbohydrates are also the one that has low glycemic index, examples are,
  • Quinoa.
  • Brown Basmati Rice.
  • Rolled Oats.
  • Sweet Potato.
  • Wholemeal Roy bread.
  • Wholemeal spaghetti.
Eat Healthy Fats:
The 25 % to 30 % of your daily energy should be gained from the healthy fats. Opt for monounsaturated and polyunsaturated fats, the healthy source of fats and the options you have are,
  • Olive, peanut, sunflower, Canola and Avocado oils.
  • Fish.
  • Nuts.
  • Pumpkin Seeds and Flaxseeds.
  • Soy products.
Stay away from saturated and trans fats.
You have to only fulfil the 10 % of your energy requirements from the saturated fats and 1 % from trans fats. The sources of bad fats are,
  • Ice cream, candy bars, packaged snack foods.
  • High fat- cuts of meat.
  • Lard, Margarine and vegetable shortening.
  • Fried foods.
Consume plenty of Fibers
 You have to consume plenty of fibres to gain muscle by eating. Green leafy are vital for the fibre intake of your body. These are the spinach and broccoli, fibres in these foods help you to eliminate the body toxins and wastes.
Monitor your salt intake
 An excessive amount of Sodium results in hypertension but its adequate amount is always required. The sodium is an essential part of the muscles contraction.
This article is also published by me at Quora.

1 comment:

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