What to eat to gain muscle?

If you’ve started a weight training or strength training program, you already know the importance of regular and disciplined workouts. But did you know that your diet is just as important? But what to eat to gain muscle effectively?

Some advices; Without a doubt, you should follow a diet that is high in protein and carbohydrates, and low in fat. There are certain protein-rich foods that really should be included in a daily plan designed to help you gain muscle.

Protein foods are:

Eggs Steamed or broiled chicken (not fried) Tofu Ground turkey Fresh fish (especially fresh tuna) Soy-based foods.

Great Carb Loaded Foods:

Brown rice Pasta Potatoes Oats and bran Corn and corn cereals Whole grain breads

These foods go some way to answering the question “what to eat to gain muscle”, but how much of them you need to eat is another issue that needs to be addressed. Too much protein can put a strain on the kidneys, so you have to be careful to some extent. There is a formula you can use to calculate a safe but effective protein intake. Multiply your body weight in pounds by 0.37, or 0.8 in kilos/kilograms. The result is the amount of protein you can safely consume in a day.

Healthy fats should also be a smaller part of your diet that is designed to address “what to eat to gain muscle.” This should include cottage cheese, peanuts, almonds, and the occasional use of olive oil.