One of the first things that you must do while trying to build muscle is to eat a healthy diet. It is important to ensure that your nutritional intake comprises lean protein, complex carbs and healthy fats in order to maintain your fitness levels.
Building muscles requires you to consume a lot of protein, and nutritional supplements like protein powders are the fastest way to meet these requirements. However if you are finding it difficult to supplement your everyday diet with whey isolates or other protein powders, try to source your protein and other essential nutrients from whole foods.
It is not only cheaper but also healthier for you. Combining these foods with simple in home exercises can go a long way in keeping you fit and healthy.
Here are some foods that you must have in your daily diet in order to have the perfect combination of nutrients that aid body building:
- Protein: Protein is perhaps the most important nutrient required by your body in order to develop some muscle mass. A good measure to consume protein would be to include nearly two grams of protein per every kilogram of your bodyweight.
It is also a good idea to source this protein from natural whole foods that have a low calorie, low carb, and low fat content. A few good sources of protein include cooked chicken breast with the skin on, legumes, lentils, beans, and cottage
- Carbs: Carbohydrates are essential for your body as they are responsible for fuelling your daily activities and regulating your energy levels. Bodybuilders are advised to consume excess calories in the initial stages of bulking so that they can get more carbs to fuel their workout routines. A single gram of carbohydrate has the equivalent of four calories. Nearly half your nutritional intake must consist of carbs in order for your body to keep up with the strenuous activity. Some good sources of carbs include potatoes, fresh fruits, and while grains.
- Fats: Fats have a special role to play in your body, especially if you are a bodybuilder. The body stores fats so that they can be later utilised to produce energy. Consumption of fats is also necessary to boost the metabolism of Vitamins E, D, A, and K. Male bodybuilders are advised to consume more fats as it helps in maintaining their testosterone levels and maintaining muscle density.This is applicable to all ectomorph mesomorph and endomorph body types. However it is important for you to stay away from foods that contain processed, saturated, and trans fats in them as they can cause several chronic illnesses in the long run. Instead, choose unsaturated and unprocessed sources of fats to include in your diet, such as nuts, avocados and olives.
- Vitamins: Vitamins are essential nutrients that are required by your body for the proper functioning of several essential organs. Nutrients like Vitamin D, Vitamin C, and Vitamin A are a good way to boost your mental health, aid hormone secretion and improve the synthesis of proteins in your body. A good way to include Vitamins in your diet would be to consume whole foods such as fresh fruits and vegetables.
- Fiber: Fiber has a major role to play in bodybuilding as it carries out essential functions such as reducing your body’s bad cholesterol, regulating glucose levels, and preventing constipation. Consumption of fiber has also been proven effective for body shape weight loss as well.
The average Indian is accustomed to consuming foods like rice, lentils, breads and vegetables. These are staple foods that you can find in almost any household throughout the country. Even though they come in several variations depending on the state you are in. The relative cooking methods for them are the same, making them very easily accessible.
Here is a low budget affordable diet plan that you can follow on your bodybuilding journey.
- 3 to 4 slices of whole wheat bread toast with peanut butter
- 3 egg whites + 1 full egg omelette
- 1 scoop of whey protein, along with a few almonds or walnuts.
- 1 fresh fruit of your choice
- 2 to 3 multigrain biscuits
- 2 whole wheat chapatis
- 150 grams of skinless chicken breast / fish
- 1 bowl of mixed vegetables
- Sprouts salad with a few nuts of your choice.
- 1 fruit
- 1 cup of low fat yoghurt
- 1 small fish or 100 grams of skinless/ lean chicken
- A cup of stir fried veggies with baked potato
- 2 whole wheat chapatis
- 1 cup of skimmed milk with nuts