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admin | Exercise Workout Programs | 14.01.2015
Bodybuilding foods should provide a constant supply of protein throughout the day for promoting muscle growth. Carbohydrates are a crucial source of energy for the body and the best muscle building foods must be rich in carbohydrates. Although, fats are misunderstood by most people, healthy fats have many beneficial effects on health. Unsaturated fats found in plants and oils contain linoleic acid, an essential fatty acid important for the human body.
Quinoa is a complete food for muscle growth which contains all the 9 essential amino acids that the body cannot produce by itself. Beans and legumes such as chickpeas are some of the most effective protein-rich foods that can be incorporated in the vegetarian diet for muscle building. These fruits are loaded with carbohydrates, fiber, minerals and vitamins which are vital for increasing lean muscle mass.
Secondly, cottage cheese is loaded with live cultures and healthy bacteria that promote the breakdown and absorption of the nutrients that are required for building bigger and stronger muscles.
Although, most of us concentrate on proteins for building muscles; vegetables also play an equally important role when it comes to bodybuilding. A healthy shake rich in carbohydrates and protein such as a whey protein shake is important to speed up the results of any muscle building program. The combination of carbohydrates and protein in bodybuilding shakes reduce excessive muscle breakdown, improve protein synthesis in the body, boost up blood flow to the muscles and act a steady supply of energy.
Include these vegetarian muscle building foods in your bodybuilding diet and combine it with a daily schedule of resistance training in order to achieve your dream figure. Bodybuilding nutrition is a subject that is often overlooked, but is essential to any successful bodybuilding regimen. As such, it is of the utmost importance that you are following a workout program and nutrition plan that are consistent with your bodybuilding goals.


Most people understand the important role that intense workouts play in building new muscle.
Before you can understand nutrition and its role in building muscle and burning fat, you will need to have a basic understanding of a few basic nutrients and how they affect your body when consumed. In order for the body to be able to use consumed protein for muscle building, the protein source must contain all 8 essential amino acids. Not all protein sources contain the essential amino acids necessary for building new muscle. Insulin is the device used by your body to force this sugar out of your blood stream and into your muscle tissue or fat cells. If the sugar that is transferred out of your blood stream is not used for recovery, or by the exertion of energy, it will result in the undesirable addition of body fat. Both simple and complex carbohydrates are necessary in any successful bodybuilding nutrition program, but you need to know when to eat each of these nutrients in order to successfully manipulate your diet to encourage muscle growth and fat loss. Fiber is not as important as muscle building protein and carbohydrates when it comes to muscle building, but is still a component of your diet which needs to be understood, especially when it comes to fat loss and following a fat loss diet plan. Proteins are formed by amino acids and amino acids are the building blocks of muscles and tissues. Complex carbohydrates like whole grain breads, pasta and cereals are slowly digested to provide a continuous, slow release of energy for a long time. Nuts for health are extremely portable, which makes them one of the most easy munching foods that you can enjoy any time during the day.
Research shows that quinoa promotes the production of growth hormone factor-1 (IGF-1), which is important for gaining muscle mass and strength. But certain fruits such as bananas, cantaloupes and apples are extremely beneficial for muscle building. It contains all the essential nutrients required for body building and is a rich source of isoflavones and amino acids that boost muscle growth.


Fermented dairy products work better that regular milk because they are higher in calories and the presence of probiotics in these foods improve digestion of other foods, so that maximum amount of nutrients and calories can be absorbed by the body through efficient breakdown of foods. Leafy green vegetables such as kale, spinach, romaine lettuce along with beet, avocado and squash are rich in calcium, folic acid, vitamins A, B, C, D and E – all of which are vital for improving muscle concentration, reducing inflammation and neutralizing the harmful effects of oxidative stress. A protein shake works as an effective pre-workout food which promotes optimal nutrient usage and effective muscle growth.
When your body detects a rise in blood sugar, it responds by releasing insulin, which counters this rise in blood sugar levels by forcing the sugar into muscle and fat cells.
Following a bodybuilding nutrition plan that is consistent with your goals is a necessary component in any successful muscle building or fat loss program. Healthy foods for muscle building should contain fats and it should make up 30% of the daily calories.
It is also laden with iron, calcium and magnesium that are essential for regulating muscle tone.
Firstly, full fat cottage cheese is rich in casein, a slow digesting dairy protein that causes a slow and steady rise in the level of amino acid in the blood that continues to remain at an elevated level for a long time.
The antioxidants present in vegetables speed up muscle and tissue recovery, which is an integral part of bodybuilding. The diet for muscle building should be planned in such a way that there is always a calorie surplus even after calories are burned through exercise and resistance training. Vegetarians and vegans can get the required nutrients from whole grains, nuts, seeds, fruits and vegetables.



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