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Status:Closed    Asked:Feb 04, 2013 - 08:24 AM

What foods should I eat to help build muscle?

 
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This is a very good question that holds a lot of confusion for many. Foods alone (specifically protein) doesn’t really build muscle per se, but instead supports it. One of the many roles that protein plays in the body is to help rebuild and repair muscle tissue. Does this mean the more protein you consume, the more muscle you will gain? Unfortunately, the answer is no. We only need a specific amount of protein and going beyond that level will not be of further benefit and may actually cause strain on organs such as the liver and kidneys.

The best way to build muscle is to have an appropriate workout program that provides sufficient progressive resistance plus a few extra calories to ensure that the body has enough energy and doesn’t turn to breaking down its own muscle tissue for fuel. It also helps to eat a snack rich in carbohydrates with about 10-20 grams of protein before and immediately after strength training sessions (Sports, Cardiovascular and Wellness Nutrition, 2010). A few examples may include 1-2 ounces of cheese and crackers, yogurt, or perhaps trail mix with dried fruits and nuts. The rest of your food intake should include all the basic ingredients found in any healthy, well-balanced diet including plenty of whole grains, fruit/veggies, and low-fat/fat-free dairy products and lean proteins like those found in seafood, eggs, lean meat, poultry, beans, and soy products.

This is a very good question that holds a lot of confusion for many. Foods alone (specifically protein) doesn’t really build muscle per se, but instead supports it. One of the many roles that protein plays in the body is to help rebuild and repair muscle tissue. Does this mean the more protein you consume, the more muscle you will gain? Unfortunately, the answer is no. We only need a specific amount of protein and going beyond that level will not be of further benefit and may actually cause strain on organs such as the liver and kidneys.

The best way to build muscle is to have an appropriate workout program that provides sufficient progressive resistance plus a few extra calories to ensure that the body has enough energy and doesn’t turn to breaking down its own muscle tissue for fuel. It also helps to eat a snack rich in carbohydrates with about 10-20 grams of protein before and immediately after strength training sessions (Sports, Cardiovascular and Wellness Nutrition, 2010). A few examples may include 1-2 ounces of cheese and crackers, yogurt, or perhaps trail mix with dried fruits and nuts. The rest of your food intake should include all the basic ingredients found in any healthy, well-balanced diet including plenty of whole grains, fruit/veggies, and low-fat/fat-free dairy products and lean proteins like those found in seafood, eggs, lean meat, poultry, beans, and soy products.

On a side note, check out these great ideas for muscle building workouts.

Source: http://www.scandpg.org/local/resource....

 

Feb 04, 2013 - 08:30 AM

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