The diet to build muscles does not only concern about protein. It should also consider the requirement for carbohydrates and fats. In this information, I will provide the right requirements for protein, carbohydrates, and fats to promote lean muscle growth. In addition, I am assuming that you are following the rule of having six meals a day.
The first requirement for lean muscle growth is protein. Although the requirement for protein is varied with age, gender, and goals, the general rule is that you need to have a range of 25 to 50 grams of protein for every meal. Technically, it is recommended that you need 1.5 grams of protein for every pound of your body weight. If you are 150 pounds, for example, you require 225 grams of everyday protein. This can be equivalent to roughly 38 grams of protein per every meal, following a six-meal day.
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Excellent protein sources include eggs, low fat cheeses, whey protein, nuts, beans, and lean meats like chicken, lean cuts of beef, turkey, and other poultry. As far as meats are concerned, do not fry your meats with unhealthy oils and fats. Instead, try to grill them.
The second requirement is carbohydrates. It is essential to classify the different kinds of carbs. There are three different kinds of carbs namely complex carbs, simple carbs, and veggie carbs.
The complex carbs are carbohydrates from cereals, yams, breads, potatoes, rice, and pasta. The veggie carbs are from greens and leafy vegetables. These two types of carbohydrates are what should be included in most of your meals as the main source of energy.
The simple carbs are those mostly from fruits like bananas. This carb should only be appropriate for breakfast and for post-workout meals.
Contrary to many beliefs, fats are not that bad. But you need to be careful where it comes from. The best sources of fats include extra virgin olive oil, flax seed oil, fish oil, almonds, and other nuts. Fat sources should only be limited to 2 to 3 meals out of 6 daily.
This is a rough guide to your everyday requirements of protein, carbohydrates, and fats. Follow these guides together with an intense, regular workout and you are on your way to building lean muscles very soon.
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