What to eat to build muscle is a common question, and it’s a question with a lot of research behind it – so many researches worked hard to find out the foods that help people gain weight and build muscle at the same time.
What to Eat to Build Muscle – Overview:
This article will be covering most of the foods that help build muscle and answer what to eat to build muscle.
What to Eat to Build Muscle:
Following is the list of foods that help build muscle:
#1 Protein-filled foods/ meals:
To begin with, you need protein and lots of it. And not just any protein, you need what is called complete protein.
A complete protein (or whole protein) is one which has all 9 amino acids in a high enough proportion to support the human body.
Some complete protein foods:
- And most other animal products
If you want to consistently gain muscle mass, you should consume between 1 and 1.5 times your body weight in grams of protein. So if you weighed 200 pounds, you would need about 200-300 grams of protein per day. You need to know how much protein do you need for your body to build muscle.
#2 High PDCAAS rating foods:
Not only should you be aware of what foods are high in complete protein, but you should be aware of their PDCAAS rating.
PDCAAS (Protein Digestibility Corrected Amino Acid Score) is a way of measuring protein quality as it relates to a human’s amino acid requirements, and their ability to digest it. Zero is the lowest or worst score, and one is the best.
Some foods and their ratings:
- Eggs – 1.00
- Whey – 1.00
- Soy Protein – 1.00
- Beef – .92
- Soy Beans – .91
- Chickpeas – .78
- Fruits – .76
- Vegetables – .73
- Legumes – .70
- Cereals – .59
- Whole Wheat – .42
These numbers give you some insight into which foods give your body the best chance of absorbing, and utilizing the protein you are consuming.
#3 High carbs foods:
You need a good deal of carbohydrates in your diet. You need the carbohydrates to give you the energy to do your workouts as you build your muscle mass. If you are deficient in carbohydrates, your body will break down your muscles in search of the energy it needs.
Some high carbohydrate foods:
- Grains and breads: Bagels, whole wheat bread, white bread
- White rice
- Fruits: Apricots, bananas, blueberries, figs, apples, grapes, oranges
- Beans: Refried beans, chickpeas, white beans, garbanzo beans, navy beans
- Sweet potatoes
Consider taking supplements. They are an easy way to get more protein, without over filling your stomach. There are a ton of all types and brands of protein supplements, at your local health food store.
#5 Water or liquid diet recipes:
Make sure you drink enough fluids; it’s recommended that you drink at least 6-8 cups (8 ounces per cup) of fluid daily, preferable water.
So now you have a list of foods that answer what to eat to build muscle, what you do with this list is up to you.
You also will need an exercise regimen to convert all the whole protein and carbohydrates into muscle mass.
When you start exercising, go easy in the beginning, and work your way up. You don’t want to be sidelined by a nasty injury.