Muscle building and nutrition – what everyone needs to know
All that work in the gym won’t be very effective if you are not eating the right food. Muscle building goes beyond working out and includes the intake of proper nutrients found in the right food. In case you are trying to build muscles and you want to get in shape fast, you must take a few things into consideration.
For starters, it is crucial to include various types of antioxidants in your diet. Just make a mixture of antioxidants because they can eliminate free radicals that come as a result of powerful exercise. The antioxidant mixture should include up to 1.000 mg of vitamin C, 800 IU (international unit) of vitamin E and about 200 mg of the popular essential mineral selenium. In addition, consume five servings of veggies and fruits every day.
If you want to build muscles and stay healthy, it is also a good idea to eat fish. This food is rich in protein and muscle building is impossible without the presence of protein in the body. Even though different types of fish have different levels of fat, most fish are rich in healthy fats. If you want low-fat fish you can’t go wrong with tuna. Tunas are loaded with protein. On the other hand, fish like sardines and salmon have plenty of omega-3 fatty acids.
Besides fish, you should also include more vegetables in your diet. Many bodybuilders make the same mistake and choose other foods over vegetables. As we already mentioned, you can expect the best results by taking five servings of fresh vegetables per day. Veggies are rich in nutrients, but they also contain fiber which means that they allow the body to process the food and absorb the nutrients easily. Finally, take vitamin C supplements because it is very likely that you won’t be able to get the recommended dose through food.
The reasons behind the rising popularity of protein powders!
Protein powder is becoming more and more popular every year. These powders can be found in every store selling supplements and they are available online too. For the vast majority of bodybuilders, these powders are a must and they usually take them in the form of protein shakes. However, many people are wondering whether they are beneficial only for bodybuilders or ordinary people can use them too.
Most experts agree that protein powders can and should be taken by everyone. Namely, they claim that protein powders are a simple and very convenient source of high-quality, full protein. Truth be told, most modern men and women follow a sedentary lifestyle with minimal physical activity and improper nutrition. They are focused on consumption of fast, processed foods high in fats and carbs and low in protein. Athletes are following strict diets which require consumption of chicken, fish, and meat and dairy products as one of the best sources of protein. But, does this mean that they don’t need protein supplements? The answer is no.
Even those who frequently consume these foods will find the use of protein powder helpful because there is a great chance that they need an additional intake of protein. This is especially true when it comes to teenagers and those who are physically active. They need more protein to replenish their energy and get ready for workouts. Additionally, people who are trying to build their muscles need protein powders too. They usually have increased protein needs. Another situation where protein powder can be useful is in case you’re a vegetarian or vegan. Obviously, in a situation like this, you will stay away from foods rich in protein like fish and meat, but you can freely consume protein powder.
Those looking for protein powders should stick to reputable brands.