Feeding Your Muscles – The Best Foods to Build Bulk

It is not only vital that we work our muscles to build them, but it is just as crucial to fuel our bodies in the proper way to grow and maintain our muscle mass. An important point to note is that building muscle becomes more difficult as we age. Usually after 30 years of age, we start losing lean muscle mass based on natural deterioration and lower hormone levels. The best way to prevent loss is to partake in muscle building activities and follow a proper diet. According to the Academy of Nutrition and Dietetics, protein should make up approximately 10 to 30% of the diet, or roughly 100 grams for someone actively trying to build muscle while consuming 2,000 calories per day. For the same person simply trying to maintain muscle, protein needs are about .37 grams per pound of body weight, which is about 55 grams for a 150-pound individual. Just to put it into perspective, a 3-ounce serving of skinless baked chicken contains 26 grams of protein. imessage for windows This piece of chicken is about the size of your palm, but is almost equal to 50% of daily protein needs for muscle maintenance!
Let’s not forget about the importance of both carbohydrates and fat in building and preserving muscle mass. Carbohydrates are important because they are partially converted to glycogen, which stores in our muscle tissue and helps to fuel us during physical activity. Great sources of carbs include whole grains like brown rice, whole wheat, quinoa, and sweet potatoes. Fat is also important because the body uses it while we exercise. It is best to consume mono and poly unsaturated fats like olive oil, avocados, nuts, and flaxseed oil. Carbohydrates should make up about 45%-50% of our daily intake, and fat should equate to 20%-35% of calories per day.
Once you start spending time in the gym to get your body fit, save time in the kitchen by getting fueled through a healthy meal delivery system. DeliverLean has you set with calorically balanced meals, firing you up with the protein, carbs, and fat you need before and after a muscle-building workout. Get lean on The Lean!