If you want to gain muscle, your body requires a surplus of energy to repair and rebuild itself. Therefore, you need to eat slightly more than your body burns to get bigger.
In this article, we’re going to share with you 8 Important Nutrition Rules To Eat Right And Build Muscles
By following these nutrition rules, you’ll be able to Build muscles and feel healthy and vital.
Nutrition Rule #1: Make Sure You Eat Enough
A calorie is a measurement of the potential energy found in food, and your body burns quite a bit of energy every day. Everything from the beating of your heart to the digestion of your food requires energy, and your body has to get it from the food you eat.
Thus, it’s important that you feed your body enough, and that’s especially true when you work out. If you underfeed your body, don’t be surprised if you don’t have the energy to train hard or if you feel generally exhausted.
Nutrition Rule #2 :Eat Enough Protein
This is one of the most important nutrition rules. If you go workout, your body will need more protein than someone who doesn’t work out. Why? Because exercise causes muscle damage. So, what happens is whenever you work out, and with every rep you do, you’re causing what we call “micro-tears” in your muscle fibers, and your body needs protein so it can fully repair and heal this damage.
Your body doesn’t only repair them to their previous state, it builds them bigger and stronger so it can better handle the stress of exercise.
So, in order to get the most out of your workouts, you need to eat enough protein.
Nutrition Rule #3: Eat Healthy Fats
Fats are the largest energy source available to your body. And they help your body absorb the other nutrients that you give it, they nourish the nervous system, help maintain cell structures, regulate hormone levels, and more. Each gram of fat contains over twice the calories of a gram of carbohydrate or protein.
Healthy fats, such as those found in olive oil, avocados, flaxseed oil, many nuts, and other foods, are actually an important component for overall good health.
Saturated fats this type of fat is found mainly in animal products such as meat, dairy products, and egg yolks… and it is found also in some plant foods, such as palm oil, coconut oil, and palm kernel oil, are also high in saturated fats.
Trans fats are scientifically modified saturated fats that have been engineered to give foods longer shelf lives. Many cheap, packaged foods are full of trans fats (such as run-of-the-mill popcorn, yogurt, and peanut butter) as are many frozen foods (such as frozen pizza, packaged pastries, cakes, etc.).
And fried foods are usually fried in trans fats. so, these fats are bad for your health, and eating too much of them can lead to all kinds of diseases and complications.
Nutrition Rule #4: Eat Good Carbs
Carbohydrates are probably the most misunderstood, maligned, and feared macro-nutrient. and because of those scores of bogus diet plans and suggestions out there, many people associate eating carbs with getting fat.
While eating too many carbs can make you fat (Just as eating too much protein or fat can), carbs are hardly your enemy. They play an important role in not only muscle growth but in overall body function.
Regardless of what kind of carbohydrate you consume, broccoli or apple pie, the body will break it down into two substances: glucose and glycogen. Glucose is commonly referred to as “blood sugar,” and it’s an energy source used by your cells to do the many things they do. Glycogen is a substance stored in the liver and muscles that can be easily converted to glucose for immediate energy. When you lift weights intensively, your muscles consume their glycogen stores to cope with the overload.
Now, why is broccoli good for you but apple pie isn’t? Simply because your body responds very differently to broccoli than to apple pie. You’ve probably heard the terms “simple” and “complex” carbs before and wondered what they meant.
You might have also heard of the glycemic index and wondered what it was all about. well, these things are actually pretty simple. The glycemic index is a numeric operation of ranking how quickly carbohydrates are transformed into glucose in the body.
A “simple” carb is one that converts very quickly, such as table sugar, honey, and watermelon. while a “complex” carb is one that converts slowly (is low on the glycemic index), such as broccoli, apple, and whole-grain bread. It’s very important to know where the carbs you eat fall on the index, because studies have linked regular consumption of high-GI carbs to increased risk for heart disease, diabetes, and obesity. The amount of carbohydrates that you should eat every day depends on what you’re trying to accomplish. Building muscle requires that you eat a substantial amount of carbs, while dieting to lose weight requires that you reduce carbs.
Nutrition Rule #5: Eat Your Fruits And Veggies
Your body requires many different things to function optimally. protein and carbs only can’t make you look and feel great. Thus, you’ll need calcium to ensure that your muscles will contract and relax properly. Also, You’ll need fiber to help food move through the digestive tract, and iron as well to carry oxygen to your cells and create energy.
There are many other “little helpers” that your body wants to perform its many physiological processes, and fruits and vegetables contain many vital nutrients that you can’t get from vitamin supplements.
By eating 3-5 servings of both fruits and vegetables per day, you benefit from all the benefits that these nutrients give to your body, such as lowering your risk of cancer, heart disease, diabetes, and many other diseases.
Nutrition Rule #6: Plan And Proportion Your Meals Properly
Many people’s meal plans are engineered for getting fat. They skip breakfast, ad they choose to eat a junk food lunch, come home famished, have a big dinner with some dessert, and then have a snack like chips or popcorn while watching TV at night.
A much better strategy is to eat smaller meals every 3 – 4 hours, and include protein with each (as this fills you up and makes you feel satisfied).
keep in mind that, your daily carbohydrates should come before and after working out, when your body needs them most.
Nutrition Rule #7: Drink A Lot Of Water
Another one of the most important nutrition rules is drinking water. We all know that the human body is about 60% water in adult males and about 70% in adult females. Muscles are about 70% water.
That alone tells you why staying hydrated is important to maintaining good health and proper body function.
When your body is dehydrated, literally every physiological process is negatively affected.
Make sure the water you drink is filtered, purified water and not tap water. There’s a big difference between drinking clean, alkaline water that your body can fully utilize and drinking polluted, acidic junk from the tap or bottle
Nutrition Rule #8: Cut Back On The Sodium
The average American’s diet is so over-saturated with sodium it makes my head spin.
The Institute of Medicine recommends 1,500 milligrams of sodium per day as the adequate intake level for most adults. According to the CDC, most people in America consume at least 3,400 milligrams of sodium per day.
Too much sodium in the body causes water retention (which gives you that puffy, soft look) and it can lead to high blood pressure and heart disease. Frozen and canned foods are full of sodium, as are cured meats like bacon and sausage (one slice of bacon contains 1,000 milligrams of sodium!).
And that’s the 8 Important Nutrition Rules you should respect, to build muscles and stay healthy.