This post may contain affiliate links. Read our full disclosure here.
Those who like to work out know how important their physical health is. After all, a healthier body will lead to a healthier mind which would allow one to live a happier life. While at the gym, you will depend on skill, strength, and endurance to perform different exercises, being the best would take patience, time, and training.
However, just like a car, your body will need fuel to run. This means that you would need to take care of the vitamins, calories, and other nutrients that will give you energy. So, if you are into cardio and want to get all the benefits of running, it is important for you to have the right meals at appropriate times in order to keep yourself active. Here are some golden nutrition rules for building muscle.
1. Don’t Overlook the Importance of Nutrients
Many people usually undermine the importance of nutrients and then they run short on them. Please know that not getting enough minerals, vitamins, and other nutrients can compromise not only your performance but also your health. Just make sure that you follow the rules of a healthy diet on a regular basis such as consuming lean proteins, having plenty of vegetables and fruits, and keeping yourself hydrated.
2. Never Forget to Fuel Up
Even if you are trying to lose weight, don’t ever forget to give your body the energy it needs to function. Skimping on nutrition can lead to lower bone density, reduce muscle mass, and can cause fatigue. Doing this may cause hormonal problems, increase recovery time, and would put you at risk of illness or injury. You just have to ensure that your diet plan contains enough nutrients that can keep you healthy.
3. Don’t Ignore Carbs
Some people don’t like having carbohydrates. But you need to know that having carbs is actually beneficial for you, at least that is what the research suggests. If you want to keep your body active, you would need to have carbohydrates. During a workout session, carbs will fuel both your muscles and brain.
For the average workout session, you would need to consume 3-5 grams of carbohydrates for every kilogram of body weight. So, if you weigh 150 pounds then this means that will require between 200 and 340 grams of carbs/day. On the contrary, if you like to do high-intensity workout sessions, you will need to have 6-10 grams of carbohydrates per kilogram of body weight. This means that if someone is 150 pounds then he/she would be needing between 408 and 680 grams of carbs/day.
Carbohydrates can include whole-grain bread, vegetables, fruits, sweet potatoes, and brown rice.
4. Protein Is Important
Just like Carbohydrates, consuming protein is important. But why? Well, it is because they provide amino acids that your body needs to build and repair muscle. So, how much do you need? Well, someone who is quite active and weighs 150 pounds should consume 82-136 grams/day. Whereas, those who aren’t very active should aim for .8 grams per kilogram of body weight/day.
Some sources from where you can get protein are fish and poultry. Also, if you don’t like meat then you can try soybeans, chickpeas, and peanuts along with tofu, cheese, and eggs.
5. You Need Fats
Even though fat is a confusing topic for many people, having them is necessary for a healthy diet. This is because fats provide energy and allow your body to absorb vitamins. Therefore, select unsaturated fat as it will be more beneficial for you. Good sources from where you can get fat include canola oils, avocado, and nuts.
If you are an athlete who can’t live a day without working out then it is essential for you to take care of your nutrients. Also, you will be surprised at how important a role they play for someone who has an. Whether it be carbohydrates or fats, you will need to make sure that you consume the right nutrients in order to keep your mind, body, and mind working!