Lifting weights regularly will not be as effective if you don’t eat the right foods and the right amount. You have to make sure that you take in sufficient calories. I’m not saying you pay a visit to Mc Donald’s every day to get your calories from a Big Mac. One thing you can do is to calculate the calories you need to grow muscles. You can simply multiply your lean body weight by 19. For example, a bodybuilder who weighs 250 pounds with 15% body fat would need roughly 3325 calories per day (250- (100%-15%) x 19).
Beef is the most popular source of protein among weightlifters. Make sure you get the lean part. 100 grams of beef has about 30 grams of high quality protein. The best way to cook it is by roasting it because it makes use of only a little oil. Beef broccoli is another way to add variety to it. Eggs are also rich in protein. Forget about the old school teaching that you have to get rid of the yolk.
The yolk contains Vitamin D which aids in the muscle tissue repair. Eating 3 eggs per day is just right to help you build muscle mass. For tissue repair, you need to have Omega 3 and you can get this from fish oil. It effectively reduces inflammation of the muscles and helps lower body fat. If you’re not a big fan of fish, you can just get fish oil supplement from your local health store. Milk and soy also aid in muscle recovery. I don’t know about other people but I love Soy Milk! Other brands taste gross but you just have to keep on looking until you find something that suits your taste buds.
Chicken and turkey are yummy alternatives that can be eaten as your main source of protein instead of beef. I personally don’t like beef so I opt for chicken. When you go out and buy chicken or turkey, pick out the leanest cut and make sure it’s 98% fat free. Whenever you feel hungry, you can munch on mixed nuts instead of the good old potato chips. Nuts contain protein, mono-saturated and polyunsaturated fats.
Diet plays a vital role in helping you build your muscles fast. You can work out all you want but if you have a very poor nutrition intake, the tendency is you will not achieve the results that you want. Having a good nutrition plan combined with the right workout routine is a sure way of achieving the results that you want.