Feeding your body to gain muscle

                                                                           

        If you have been working out for some time and you think your efforts are much bigger than your gains, you might be nourishing your body the wrong way. Of course your weight training is important to build muscle, but it is your diet  that will determine your weight gains. If you want to put on some muscle just in time for summer, you need to EAT! And it does not matter if you are using the most expensive and revolutionary supplement that has just been launched. 

       A proper diet provides what your body needs to construct the muscle that has been damaged by your workout. And please pay attention here. Eating does not mean eating anything you want. Not all calories you ingest are the same. Eating wrongly will only make you gain lots of fat!!! You just can not eat nutritionless calories that will only bring you a really poor overall health in the long term.

      The ideal diet to build muscle must contain high quality protein, complex carbs while you decrease the sugar intake, reduce the intake of  saturated fat and replace it with good fat.

        The best proteins sources: whey protein isolate, eggs, cottage cheese, lean beef, chicken, fish and soy protein isolate. We have 8 essential amino acids and you can get them eating these foods. Remember that whey protein and lean beef have a large amount of amino acids.

        The best sources of Complex Carbs: breads and bagels, brown rice, beans and lentils, oats, pasta, popcorn, potatoes, legumes, rice, soybeans, tofu, squash,  broccoli, cauliflower, carrots, green leafy vegetables
       The best unsaturated fat sources: flaxseed oil, cod liver oil, sunflower oil, fish oil, fish, walnuts.

DO NOT forget to drink LOTS of WATER everyday, specially while you are working out!!!