Building lean muscles and enjoying a more toned physique requires weight lifting and other forms of strength training. It also requires the right diet, as exercise alone is not enough to build muscle. Learn more about the importance of a healthy diet for muscle building here, including what foods are best. 

Why Does What You Eat Matter?

When you engage in weight lifting and other strength training exercises, you are making tiny tears in your muscle fibers. These fibers rebuild as stronger, bigger versions of themselves, but need the proper nutrients to create new tissue. If the body gains more protein, or muscle “building blocks,” than it loses, the muscles become bigger and stronger. If the body loses more protein than it gains, it loses muscle mass. 

Eating protein-rich foods is subsequently key, because you are ensuring there is enough protein for building muscle. Two other macronutrients contribute to a strength-building regimen: carbohydrates and healthy fats. Carbs provide your body with “fuel” for enjoying vigorous workouts, while healthy fats help you stay satiated to avoid mid-workout hunger pangs. 

Not eating enough or consuming unhealthy fare, such as sugar-heavy foods, depletes your energy, in addition to affecting muscle development. As a result, you won’t have enough “fuel” to work out and will have a challenging time building muscle. 

What Are the Best Foods to Eat?

A varied diet high in these macronutrients complements your weight lifting regimen. How many calories you need every day to build muscle depends on factors such as your gender, age, weight, body fat index, and activity level. 

There are many foods rich in protein, including eggs. One egg features about 6 grams of protein, as well as healthy fat. Other recommended proteins include chicken, beans, and cottage cheese, which feature 26 grams per three ounces, 15 grams per cup, and 25 grams per serving, respectively. 

Legumes, quinoa, sweet potatoes, whole wheat pasta, and fruit are among the best carbs, while healthy fat options include avocados, nuts, fish, and Greek yogurt. Many of these foods also contain protein, such as nuts, legumes, and fish. 

For assistance with proper weight lifting form, head to Bombers CrossFit® in Beavercreek, OH. Since 2013, we have provided a safe space for residents to get in the best shape of their lives. Call us at (318) 401-1538 today with questions or visit our gym online for more about weight lifting programs. Like our Facebook page for the latest updates.