It would be great if pumping weights and working out were the only requirements needed for building body with a muscle mass and creating a god-like ripped physique. However, this is not the case, achieving such goals is only possible when your workouts are coupled with a nutritional diet. There are three major food groups which comprise a healthy eating plan, namely protein, complex carbohydrates and fresh fruit and vegetables. Try to get a good balance of all three and incorporate them into all meals and snacks.
When in training, it is crucial that you include a large amount of protein in your diet for building body. Protein will help to develop strong muscles and satisfy your appetite, thus ensuring that you don’t fall victim to unscheduled snack attacks. To do this, you should eat more protein based products both at and between meals.Red meat, chicken, fish, eggs, and legumes such as kidney beans are all excellent sources of protein. Try to avoid fatty cuts of meat, and get rid of any excess fat you can see. Snack ideas include nuts and dairy products, although these can contain a lot of fat. Most dairy products have low-fat varieties, so choose these whenever possible, and only eat small amounts of nuts. You can also up your protein intake by including protein shakes and bars which are commonly available in supermarkets, gyms and health stores. They are quite an expensive option, however, and don’t appeal to everyone.
Complex carbohydrates are another essential element of nutrition. Despite the abundance of theories to the contrary, carbs will not make you fat, as long as you choose the right kind. As a general rule, brown is better than white. That means wholegrain bread, rice, pasta, and cereals are in, and any product containing white flour is out. Whole grains are low GI foods. These give you a slow release boost of energy which will keep hunger pangs at bay. They also contain plenty of fiber which is good maintaining digestive health.
Fruit and vegetables are, of course, the foundation of a healthy diet, and you should aim to eat more of this food group than any other. Try to find ways to incorporate them into your meals. Add some grated apple to your cereal, mushrooms or spinach to your eggs or tomatoes to your sandwiches to make your meal not only healthier but more enjoyable. A big plate of stir fry vegetables at night will double your dinner but add hardly any calories. Another good rule is to “eat a rainbow,” that is, include as many colors as you can find. Yellow or orange capsicums, red onions, purple cabbage and dark green spinach, for example, taste delicious and are visually pleasing also.
Fat might sound like a strange thing to include in a training diet, but you do need some. Plant-based fats, such as olive oil, avocado, and nuts as well as that found in oily fish such as salmon have numerous health benefits and should be consumed on a daily basis, although be careful not to have an excessive amount. Saturated fats such as butter should be avoided as much as possible.As you are engaging in an intense physical activity, you need to drink plenty of water, at least six glasses a day. You can supplement this with other decaffeinated and sugar-free drinks, such as herbal tea.