It isn’t unusual for bodybuilders to binge eat while on a muscle building diet. The hope is that if they eat a lot, they’ll magically bulk up. It’s possible that might happen, but more likely that they will add fat more than muscle.
A shotgun approach to gain muscle doesn’t work as well as a formal and structured muscle building diet. These diets will help achieve the twin goals of burning off excess fat and building muscle. A nice benefit is that it will accomplish this faster and more efficiently.
By knowing what food to eat and how much to eat, it is more likely that a bodybuilder will burn off fat and add muscle right from the beginning. An effective muscle building diet must be based on the right kind of muscle building foods. Here are 4 of the best types:
1. Egg Whites
Egg white is rich in protein. What makes this form of protein more efficient at muscle growth than other vegetable protein is the high biological value. That’s why egg whites are included in most muscle building diets. The protein in egg white becomes the building block for other, more complex proteins that make up muscle. As an additional benefit, eggs are rich in minerals and vitamins as well.
2. Chicken and Turkey
Lean meats are an excellent source of muscle building proteins. This source of animal protein is of high quality. Lean meat also has less saturated fat, making it healthier to eat even for dieters with medical conditions. Other forms of animal protein are also acceptable alternatives to chicken and turkey.
Fish is considered to have a higher content of fatty acids, but is still a good choice for muscle building diets. The reason to prefer fish over red meat is the quality of fat. Omega 3 fatty acids are found in fish oil, and these essential fats are important in helping the synthesis of protein in muscle. For this effect, the ideal types of fish are tuna, salmon and trout.
4. Some types of Carbs
A bodybuilding diet is traditionally considered to be made up of proteins alone. But for a balanced diet, carbs and fats are also necessary. Carbs provide energy to muscles while exercising, and help replenish reserves of glycogen.
Foods rich in carbs like sweet potatoes and oats are helpful in muscle building when consumed just before a workout. Complex carbohydrates that are digested more slowly provide a sustained level of blood sugar which serves as a consistent energy source for muscular activity.