Nigerian food to eat when gyming and building muscles.
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Many gyming enthusiasts interested in body building, and fitness freaks have reached out to me on several occasions to make enquiry about the best foods suitable for them for growing muscles while gyming.
I stumbled upon an article written by Guidemuscle.com who explained the whole concept of dieting while body building.
Let me share this article with you for your education.
Lifting weights isn’t the only way to gain muscle. It’s also crucial to pay attention to your diet. Protein, which contains amino acids, is the most important food to consume if you want to gain muscle. Of course, you should never overlook the necessity of carbohydrate consumption; just make sure you stick to complex carbohydrates.
The glycemic index of simple carbohydrates such as white bread and potatoes is high. Complex carbohydrates, on the other hand, such as oatmeal and whole wheat bread, can provide you with all the energy you need to finish your workout.
The following is a list of the top seven muscle-building foods:
1. Eggs: they are high in biological value protein that is easily absorbed by the body. A single egg offers 6 grams of protein as well as vitamins B6, B12, E, and D. It is preferable to remove the yolk and eat only the white.
2. Tuna: is a low-cost, high-protein food that can help you gain muscle. It’s also fat-free, and you can eat it straight from the tin or mix it into a salad.
3.Milk: is high in calcium, vitamins, and minerals, and it can help protect your bones after strenuous exercise. It is preferable to drink skimmed milk.
4. Red meat, such as beef, is high in iron and B vitamins and is one of the most nutrient-dense foods. Make sure you don’t overcook it, as high temperatures might destroy the nutrients in it.
5. When the skin is removed off chicken or turkey breasts, they are high in protein and low in fat.
6. Cottage cheese is a fantastic late-night snack because it digests slowly.
7. Nuts: Fiber, vitamin E, potassium, zinc, and magnesium are all found in nuts such as peanuts, almonds, and macadamias. They’re packed with nutritious foods and can help you grow muscle mass.
Make sure you eat every 2-3 hours and don’t skip meals. Keep in mind that if you don’t eat enough, your body will attempt to heal itself by breaking down your existing muscular tissue.
Certified Fitness coach and body building expert, Ash Edelman, also wrote some important tips about body building I feel is worth reading:
Ash Edelman wrote;
**WANT TO BUILD MUSCLE?**
Building muscle naturally is a lot simpler than people want to think, Yet a lot of people feel its all in the steroids.
Not at all.
We have a natural level of muscle where our body can get to, and I can guarantee that a lot of people aren’t even at that level yet.
So for those who are actually interested in reaching your natural limit, this pyramid is how you will do it.
First thing is you need to be eating in a caloric surplus. Depending how quickly you want to grow will depend how much you need to be in the surplus.
First thing, sack off this dirty bulk bullshit. That’s just an excuse to eat crap regularly, yet you make it harder to lose fat later on and put on less muscle mass than you would hope for.
You want to be in a surplus between 10-30% above your maintenance. Obviously the lower % means less fat gain.
Protein is Key in both fat loss and muscle gain. It helps recovery and maintaining the added mass.
With resistance training, you want to be focusing compound movements and time under tension with your lifts. Training a split of legs, push, pull, upper, lower is a good start.
SLEEP IS KING.. if we have poor recovery then we wont grow and in fact, we will actually add fat if its consistent.
Supplements, this is what everyone feels should be the base of this pyramid. Unfortunately not. With normal supplementation, its exactly that, its a supplement to add if you aren’t getting certain things through food.
I hope this help you?