Two factors that is necessary while trying to build muscles are- diet and proper training. Both these factors are interlinked and interdependent. Only dieting without proper exercise training will make you gain weight rather than losing, while on the other hand, undergoing an intensive physical training program without a proper diet will make no progress in building up your body. Therefore, following an easy diet plan for building muscle along with appropriate exercise is the best way of having a good body.
Main Components of Diet Plan
Suggested below are three components that should essentially be a part of your diet to build up muscles:
Protein: Protein helps in developing, maintaining and repairing muscles and muscle tissues. Protein is the next substance after water which is in abundance in our body.
Apart from contributing to the development of muscles and tissues, protein also provides us with energy like carbohydrates. When trying to build muscle, the body needs extra protein to generate and repair the body muscles that we lose at the gym.
Carbohydrates: Carbohydrates are the main source of energy for the body. This primary source of energy is of two types – namely, Simple Carbohydrates and Complex Carbohydrates. Simple carbohydrates are found in food items like sugar and fruits. They raise the blood sugar level quickly and give you a burst of energy.
Whole grains like brown bread, rice and potatoes contain complex carbohydrates which are digested more slowly and give you energy for a longer time. If the body does not get enough complex carbohydrates while training, it starts burning proteins for energy and that reduces muscle-building.
Fats are a vital nutrient but should be consumed in limited specified amounts. It is also important to be careful about what kinds of fats are being consumed. Unsaturated fats, found in vegetable oils, fish, and nuts are necessary for a healthy body. Saturated fats, on the other hand, not only interfere with your muscle-building goal, they also increase your risk of cancer, heart disease, etc. thus, it is important to strike a balance in consumption of both types of fats.
Consuming the right amount of protein, carbohydrate and fats help to build and develop muscles in your body without putting on extra pounds. Apart from the diet, the timing of your meals is also very important. 5-8 meals a day with a time interval of 2-3 hours are preferable to 3 large meals per day with long gaps in between.