It is crucial to challenge yourself with hard exercise while maintaining a healthy diet if you want to build lean muscle. Your efforts will go in vain if you don’t follow a proper nutritional diet. High protein, carbohydrates, and fats are all three macronutrients that are important for building a muscular body. What food you should cover in your big muscle nutrition plan? Before that, let’s examine the significance of nutriment first.
IMPORTANCE
Consuming the right food at the right time in the right order is important for our body to achieve its goal. it’s important to believe in the process to achieve the goal.
To get a lean muscular body your big muscle nutrition plan must cover all three macros. even though carbohydrates and fats are the primary sources of energy, the other macronutrient is nevertheless highly sought.
The ISSN advises consuming around 1.2 gms to 2 gms of protein per kilogram of body weight per day, or 0.5 to 0.8 gms per pound.
Additionally, ISSN advises general diet should contain between 50 to 55 % of carbs.
FOOD FOR BUILDING A MUSCULAR PHYSIQUE
FOOD WITH HIGH PROTEIN
CHICKEN
worldwide, the consumption of chicken is a majority. Therefore, this poultry food is a top-notch priority in the big muscle nutrition plan of bodybuilders.
However, chicken breasts contain most peptides, followed by chicken thighs, drumsticks, and wings.
Protein (in gms) and Calories Quantity in 100 grams of Chicken :
so, let’s call protein a polypeptide(another scientific name)
Breasts – 31, 165, of which 80 % are polypeptide and 20 per cent are fat.
Thigh – 26, 206 calories, of which 53 per cent are polypeptide and 47% are fats.
Drumstick – 28, 172, of which 70 per cent are polypeptides and 30 % are fats.
Wings – 30.5, 203 calories, of which 64 per cent are polypeptides and 36 % are fats.
EGGS
Eggs are also high in peptides and contain all nine essential amino acids. Therefore, must be on the bucket list of your big muscle nutrition plan.
Protein Quantity (in gms):
Average Egg – 4 to 7
Boiled egg – 4.75
The variation in gms of polypeptide depends on the size of an egg. Eggs also contain vitamin B which is an origin of energy.
SOYBEANS
Soybeans or soya beans are the best source of plant-based polypeptides. Thus, around 100 grams of soybeans comprise 18 to 19 gms of the peptide. Although soybeans have a good amount of carbohydrates and fats too.
Other variations of soy are in the form of soy milk, tofu, and soybean oil. All of them have approximately the same amount of peptide.
TURKEY BREASTS
Turkey breasts contain the best nutritional benefits and are very helpful in building a lean muscular body.
Thus, around 100 g of turkey breasts contain 30 g of the peptide which comprises 95 per cent of total calories.
DRIED FISH
Dried fish is high in protein and low in fat. therefore, the nutritionist suggests using dried fish in your big muscle nutrition plan.
Therefore, around 63 g of peptides—or around 93% of the total calories—are present in 100 grammes of dried fish. It has a lot of vitamins and minerals and is high in omega-3.
Also, dried fish includes dried shrimp, Octopus chips, salmon jerky, halibut, haddock, shark cartilage, etc.
SHRIMP
So, around 100 grams of shrimp contain 23 g of peptide which is around 77 per cent of the total calories per 100 gms.
Shrimp is rich in vitamin B12, vitamin E, and vitamin B6, and contains a good amount of zinc, and choline.
LENTILS
lentils are a great option to include in your big muscle nutrition. Why? Because Lentils are a great source of polypeptides. therefore, it has various forms of consumption. So, around one cup (198 g) of lentils contains 18 g of peptide.
BEANS
Beans like kidneys, black, chickpeas and other variety of beans are a great source of the polypeptide.
Therefore, around 100 g of beans contain 21 g of polypeptide which consists of 42 per cent of total calories.
Also, they are excellent sources of complex carbohydrates, fibre, iron, phosphorus, potassium, etc.
FOOD WITH CARBOHYDRATES
FRUITS
Fruits are considered complex carbs that are beneficial for energy. It helps keep the stomach full and can be consumed as a morning snack.
Different fruits have different amounts of carbs in them. So, one cup of apple has 21 g of carbs, and one cup of oranges has 17 grams of carbs, etc.
VEGETABLES
Now, Vegetables must be included in the big muscle nutrition plan. this can be added as a complimentary with high protein food.
vegetables have different nutritional benefits and are thus very important for energy.
If you are consuming high protein in your diet then don’t forget to include vegetables as carbs in them.
OATS
oats contain the majority of complex carbohydrates which can be consumed in breakfast because complex carbs help to keep your stomach full for a longer period. It’s the best fuel your body needs.
Around one cup of cooked oats contains 27 grams of carbohydrates which is healthy to consume.
QUINOA
Another great source of complex carbohydrates that your body requires is quinoa. It has healthy dietary fibres and excellent source to fuel your body.
Around one cup of cooked quinoa contains 39 grams of carbs which is again healthy to consume especially for breakfast.
FOOD WITH HEALTHY FATS
NUTS
Include nuts in your big muscle nutrition diet plan. nuts are a great source of healthy fats that your body and brain require to function.
Nuts are high in omega-3 fatty acids and are termed brain food. Different nuts have different sources of nutritional benefits.
Fat, Peptide and Carbohydrates quantity (in grams):
One ounce of almonds – 14, 6, 6
One ounce of walnut – 18, 4.3, 4
100 gms of peanut – 49, 25, 16
the consumption can be raw or in the form of peanut butter.
Due to these nutritional benefits, they must be included in the big muscle nutrition diet plan.
Therefore, nuts will help you gain muscle fat and must be included in your diet.
PEANUT
Peanut has high nutritional and can be consumed raw or in form of peanut butter. Due to these nutritional benefits, they must be included in the big muscle nutrition diet plan.