If you are a body builder you have already heard it: You need a lot of protein in your diet to increase mass. You also need to cut out the sugars and most fats in your diet. That’s almost a no brainer, because most proteins have little or no fat or sugar content.
With all of the food, powders, mixes, drinks and potions available, it is always a question as to what is the best muscle building protein diet.
To begin with, you have to give yourself a nice variety of protein selections. This will keep you interested in sticking with the diet and also deter you from cheating. The best proteins will include: Very lean cuts of meat and beef, fish, white turkey meat (some dark turkey meat is ok), chicken, eggs (whites only), a variety of beans and some nuts. When talking about dairy, you can also include cheese, milk and yogurt.
Complex carbohydrates are a necessity to help balance the diet. The best complex carbohydrates to select from include: fruits, vegetables and whole grain foods. Don’t confuse these carbs with simple carbs. Those are the carbs found in white breads, sugar and most junk food. Complex carbohydrates offer vitamins, minerals and phytochemicals your body needs.
You will also have to eat more often. Typically six to eight times per day. You should consult with a dietary specialist and your primary medical provider as to the amount of calories, but typically, it’s around three thousand calories per day.
When addressing the topic of fats, you need to focus on the essential fatty acids. These are important for building mass as they are unsaturated and are a basic building block for the body to create muscle. Increase your intake of omega and omega-6 as well as omega-3. Flaxseed oil is high in omega-3 and should be purchased at a high quality health food store.
Whey protein is a very rich source of protein and is one of the most popular among the body building circuit. There are many types to choose from: powders and pre mixed liquids. Fruit flavors and a variety of other standard and non-standard flavors. Whey protein drinks can be taken as a meal replacement or used as a snack. They can be mixed with water or milk.
If you are a vegetarian and still want a good protein drink, then look to the soy protein aisle. Soy protein has high glutamine and arginine levels which are key amino acids for the building of muscle.
While you are thinking about the items you will need to pick up for your muscle building protein diet, you cannot forget water. Lots and lots of water is important for your body. We are made up of seventy percent water and workouts make you sweat. Sweating cleans the toxins out of the system, but the water must be replenished. If you have to buy bottled water for convenience, just know that using a high quality water filtration process is just as good. Many are available at a variety of stores and you can take your water with you. It’s also better for the environment.
