5 Essential Nutritional rules to follow if You Want to Build Your Muscle

nutritional rules to build your muscle
Photo by Staff Sgt. Henry L H

Every man dreams of being the strongest one in the room. While some may only be aware of one way to make your muscles stronger—working out, eating a healthy diet for men is also crucial in achieving great results with your muscles. You need to combine the two methods to achieve the muscle mass you need. Below are the nutritional rules to follow if you want to build your muscle.

1. Consume unprocessed foods

Eat everything in its natural state. For example, buy fresh apples from the grocery instead of processed apple jam. Processed foods are filled with sugars, fats, and preservatives which can increase the calorie level in your body to unpleasant levels. Unprocessed foods include fresh meat, fruit, vegetables, legumes, oats, fish, and poultry.

2. Include a protein in every meal

Proteins aid recovery, which helps you get results when lifting weights. They also increase fat loss and ensure more of your meal is digested. Think whole proteins. Whole eggs are by far the most useful thing you will eat to build muscle, and they are easily absorbed into the body. Eggs contain about 6 grams of high-quality proteins—an amount so high that it is used as a measure for other protein foods. Its eight essential amino acids aid muscle recovery and provide your body with essential minerals such as iron, calcium, and zinc.

3. Include vegetables as well

Vegetables have proteins and minerals which help you recover from lifting. If you want to maintain or lose some weight, vegetables are the best as they are low in calories. Eating a larger portion of vegetables also helps you reduce your carb intake. Make a habit of filling half of your plate with vegetables to reduce the intake of high-calorie carbs. Examples of highly nutritious vegetables are spinach, broccoli, salad, kale, and cabbage. While limiting your intake of carbs, stick to unprocessed types like oatmeal, potatoes, and pasta.

4. Don’t be afraid of fats

It is not fats which make you fat. The problem comes when you consuming excess calories. If you are combining a proper diet with exercise, a little fat will not kill you. Foods with fat keep you full longer. Healthy Omega 3 fatty foods like salmon, tuna, sardines, and mackerel will actually help build muscles.

5. Drink lots of water

Drinking the correct amount of water will help your muscles to recover after a workout. You need water to regain the fluids you lost while working out. Do not substitute sugary drinks for water.

Finally, you have to be perfect in following all the rules. Indulge your favorite cake and soft drinks when you want to have a treat. Only make it less frequently. Do not make a habit of consuming junk foods, processed meats, calorie high beverages, pre-made meals, and deep-fried foods. More importantly, be well-rested by getting enough sleep every night, avoid alcohol, and try to stay stress-free so that you can focus on living a healthy lifestyle.