If you are planning to have beautiful muscles, then essential nutrients must be part of your eating habits. Thus, certain foods such as eggs, vegetables, fruits, soy, fish and others, should be your favorites. The amounts to adopt for carbohydrates, fats as well as proteins, are listed in the following post.
How much nutrients should I eat to build muscle?
If you want to have more muscle, your protein intake can stay between 1.3 and 1.5 grams per kg. To learn more, follow this additional info. In reality, protein is part of the building blocks of muscle.
Mainly, you can consume protein foods on a regular basis, specifically for 3-6 times in a day. This allows you to strengthen your muscle fibers. On the other hand, lipids also contribute to muscle building with great efficiency. It will be necessary to bring at least 15% of lipids in your total consumption per day.
Given that such an intake is equivalent to one kg of fat in relation to body weight, it is important to analyze your metabolism. It will be essential to eliminate the excess fat layer on your abdomen. In addition, the intake of carbohydrates in the body can be limited to 3 to 7 g per kg of weight. That said, it is important to take into account your sensitivity to insulin before taking such an amount of carbohydrates.
What foods to eat to perform in bodybuilding?
You certainly need foods rich in fat, protein and carbohydrates to achieve your bodybuilding goals. Therefore, you should opt for meat, eggs, fish, cheese, yogurt, regarding proteins.
On the lipid side, you should add cod liver oil, vegetable oils, avocado, cheese, ... without depending too much on foods rich in hydrogenated fats. Finally, foods rich in carbohydrates that are good for your bodybuilding are rice, vegetables, pasta, dairy products, cereals, fruits.