Diet charts and methods to build a muscular body, usually we all know that the body of workouts or gym people looks very different from normal people. People do gym or workout for different purpose. Some people want to reduce their body weight, while some people do workouts to build muscular body or muscles and abs. But to build a muscular body, not only doing gym or workout is everything, but proper diet also has an important role in it.
If you do not follow the correct diet chart then the color of your hard work will not be fully visible on your body. In order to build such a body, proper attention has to be paid to carbohydrate, protein, fiber as well as glycemic index. If you do not know about diet chart, then in this article we are going to tell you how your diet chart should be to make a muscular body.
Eating immediately after pre-breakfast or after sleeping is very important for those who build a muscular body. When you wake up with 7 to 10 hours of sleep, your body is already at the highest catabolic level of the day, so your body’s muscle tissue needs energy to function.
In the pre breakfast diet chart you should eat fruits with high protein and glycemic index (GI). You can eat Whey Protein shake and a medium or large sized fruit like banana or grape. Even if you are a non-vegetarian, you will have to follow this diet chart. For both types of people, this diet is best for pre breakfast and this diet is definitely a must before breakfast.
Breakfast diet chart for making muscular body
For those who build a muscular body, breakfast is the basis of all-day meals and is also very important to reach a fitness goal. At breakfast, you should have protein, carbohydrates with low glycemic index and healthy fat.
For attractive body muscles, eat three medium-sized paneer or paneer parathas, Paneer Bhurji, low fat yogurt, a bowl of sprouted salad for breakfast.
If you are a non-vegetarian then eat oatmeal, milk and almonds with eggs for breakfast.
When we wake up in the morning, in the first hour of onset, the level of glycogen and blood glucose in the body is low and the level of cortisol increases. In such a situation, this diet chart is very beneficial for bodybuilders.
Mid Morning or Snacks Diet Chart for making Muscles
You should eat protein, low carbohydrate foods and vegetables in the middle of the morning. In order to build a muscular body, eating in the middle of the morning is important because for fitness you have to eat four to five times throughout the day to help your body metabolize calories better.
In mid-morning you can eat a medium bowl of roasted chickpeas, small sized fruits, mixed vegetables and salads.
If you are a non-vegetarian, you can eat brown rice and broccoli with chicken.
By consuming limited amounts of protein and carbohydrates, the muscles of the body look attractive and your body does not look fatty.
Lunch diet chart for making muscular
In lunch you should eat protein, slow functioning carbohydrates and vegetables. Lunch must be made on time to make a muscular body. Lunch is the fourth diet of your Muscular Body Diet Plan, which provides adequate amounts of nutrients to your body and improves the performance of your workout training session. Healthy lunch your
In lunch you should eat protein, slow functioning carbohydrates and vegetables. Lunch must be made on time to make a muscular body. Lunch is the fourth diet of your Muscular Body Diet Plan, which provides adequate amounts of nutrients to your body and improves the performance of your workout training session. Healthy lunch keeps you away from catabolism and provides enough energy.
If you are a vegetarian, then eat a mixed lunch of beans, a medium bowl of brown rice, a cup of cooked broccoli or cabbage.
But if you are a non-vegetarian, then eat fish, brown rice and mixed vegetables.
Mid afternoon or pre workout diet chart to build a muscular body
Mid-afternoon is the workout or gym time of most people, so this diet chart is also known as pre workout meal. At this time you should take carbohydrates with protein and low glycemic index.
If you are a vegetarian, you can have whole grain toast with almond butter or avocado in the mid-afternoon. In addition, a small bowl of cooked sweet potato can be eaten.
But if you are a non-vegetarian then you can take protein powder with sweet potato.
As we have told you that it is also called Pre Workout Meal so you should take mid-afternoon diet 45 to 60 minutes before starting the workout. This will increase your performance in the gym. Pre workout meals consist of slow protein and low glycemic index carbohydrate which is very beneficial for your muscles.
Post workout shake for muscular body
You need to take a diet after the gym at mid-afternoon and before dinner. This is known as the Post Workout Diet Chart. In this you can take high amount of protein and high glycemic index carbohydrate.
Both vegetarian and non-vegetarian people should drink buttermilk or protein shake after a workout or gym. After the workout, this shake is very nutritious for the body. A study conducted in 2006 found that consuming protein shake after gym gives strength to the body and muscles, so it can be a better option for those who build a muscular body.
Dinner diet chart for muscular body
Dinner is considered the ultimate diet of your muscular body diet chart. In this time you should take protein, fiber, carbohydrates with low glycemic index.
If you are a vegetarian, then you should eat avocado, white bean salad and cheese at dinner. Green vegetables and two rotis should be eaten together.
If you are a non-vegetarian, you can have a light meal cooked in chicken, broccoli salad and flaxseed oil at dinner to create a curvy body.
Dinner is very important for those wanting a muscular body as it increases the level of insulin in the body which does not break the muscles. This food provides the body with enough amino acids that act as fuel for protein synthesis. If this diet is falling short for dinner then in this case you can also eat brown rice and sweet potato.
Nutrients needed to eat before the gym
The main macro carbs used by your body are fat and protein. Apart from unhealthy carbs and fat, all are useful to you.
Fat is the main source of fuel when you exercise for a long time in the gym. Tolerant athletes burn more fat, and furthermore, when you push yourself to do another set of lunges / push-ups, you’re actually trying to recruit carbs (or glucose) as a source of fuel. Start burning fat instead.
Carbs: Carbs are used when you do high intensity and short time workouts. The first sources of fuel in your body are carbs in the form of glucose.
Glucose is stored through the blood as glycogen to the muscles and liver. Glycogen breaks down into glucose whenever the body needs fuel. When you do not consume good carbs, your muscles or liver will not have enough glycogen to convert to glucose.
And so, you will start feeling weak and tired quickly. Therefore, consuming carbs as nutrition before exercise is essential.
Proteins: Proteins help to heal muscles and prevent muscle injury. Therefore, when you consume protein as part of the nutrition before your workout, you recover faster and will become toned.
Protein synthesis is unregulated by the consumption of carbs and fat. Deleted levels of either of these two can often impede protein synthesis.
In addition, when you consume protein before exercise, muscle strength increases.
How much nutrition is necessary before the gym?
Whether it is a tolerable exercise or a high-intensity exercise, you need to maintain the number of carbs, protein, and fat you consume for optimal functioning of your bones, muscles, and brain.
You need carbs for this, and fat to boost muscle strength and protein to heal them.
But you must maintain a percentage or balanced amount of each macronutrient. Scientists have found that 30% carbs, 30% fat, 20% protein, and 20% distributed to the remaining three macros can help improve exercise performance, depending on the type of exercise (endurance or high intensity).
What to eat before the gym?
Eat a diet containing all macro (carbs, fat and protein) 2-3 hours before a workout.
You can consume carb rich and protein rich food within 2 hours from the workout.
Any fruit or yogurt 45-60 minutes before the workout.
The less time you have left in your workout, the more simple food you should take.
You can take any carbs and protein-rich beverage found in the market 30 minutes before a workout.
Now let us tell you about some diet.
If 1 hour or less is left in the gym
- 1 banana / orange / apple
- 1 cup Greek yogurt and peaches
- Black Coffee and Multigrain Biscuits
- If you have 2 hours to do the gym
- Oatmeal by adding banana or apple pieces and papaya in a medium size bowl
- 1 tablespoon sunflower / almond butter and a piece of bread
- Protein Powder with Milk and Berry
- If you have 2-3 hours left in the gym
- Grilled rice with lean protein, cauliflower rice and roasted nuts
- Mushroom Soup with Vegetables
- A wheat flatbread, chickpea curry, and chopped / boiled vegetables
Food list to eat before gym
1. Eat eggs before gym
Egg whitening omelets contain high amounts of protein and low levels of cholesterol and calories.
Before your workout, add some onions, tomatoes and capsicum for protein and good carb rich food. You can eat it within two-three hours or within one-two hours.
2. Banana Before Gym
Bananas are a great way to fuel your energy reserves if you have missed two to three hours or before a workout.
They are rich in good carbs and potassium, have low calorie intake and promote quick energy. However, avoid eating bananas before working.
3. Protein shake before gym
If you do not have time to take a high protein rich diet then you can take a protein shake. Add milk, bananas, berries, avocados and nuts to make choices 2-3 hours before a workout. But if 1 hour is left, then only add milk and a handful of nuts.
4. Greek yogurt and fruits before the gym
A quick pre-workout meal is a Greek yogurt and fruit. This can be taken one hour before starting your workout.
All you have to do is add some berries / peaches / berries / oranges / apples / bananas and some dried fruits along with yogurt. Mix well and consume it.
5. Oatmeal and Berry
It is a meal replacement. If you do not have chicken or vegetables in your kitchen and other lean protein sources are not available, then just take a bowl of oatmeal and berries. You can take it within two to three hours.
Smoothie is a great way to get ready for a high intensity or high endurance exercise. It is also a meal replacement option, and you can take it within two to three hours of exercising.
Or if you have only one hour, don’t take a heavy smoothie. You can make a quick smoothie by mixing bananas, milk, berries, black cocoa or spinach, avocado, and coconut water.
7. Flour Bread, Avocado and Ricotta Cheese
Take it 2-3 hours before you start your workout. Flour breads are a good source of carbs, avocados contain healthy fats, and ricotta cheese is a source of protein.
You can also make wheat bread, almond butter, banana slices, and some melon seeds.
8. Brown Rice / Boiled Sweet Potato and Lean Protein
Take it 2-3 hours before your workout. Brown rice is a low GI grain and is loaded with dietary fiber.
Always consume boiled sweet potato as compared to baked or grilled sweet potato because it contains less GI and is a good source of fiber, vitamins and minerals.
Lean proteins such as tofu, mushrooms, fish, and chicken breast help your muscles recover as quickly as possible and prevent muscle injury.
9. Home-made low sugar protein bars
Do not use low-calorie protein bars found in the market because it contains a lot of sugar. But if you have a habit of taking protein bars before a workout, then make it at home.
You can make protein bars with less sugar by adding musli, oats, nuts, seeds, honey, almond butter, milk, and coconut flour. Mix them, shape them, and bake or freeze them.
10. Steamed / Grilled Vegetables or Chicken
If you are trying to lose weight then this is the proper diet for you.
Boiled or grilled skinless chicken breast is a good source of lean protein, and vegetables are rich in fiber, vitamins, and minerals.
You only need to add a good source of fat such as avocado, nuts, or olive oil. Drink it 2-3 hours before starting a workout.
Supplement before gym
Coffee, tea, energy drinks and pre-workout supplements are the main sources of caffeine. After 15-60 minutes after taking it, its effect will start showing.
Creatinine helps improve muscle strength, strength, and endurance. And it works by generating more energy molecules (ATP) in your body.
You can take 2-5 grams of creatine monohydrate per day. However, consult your trainer / dietician before taking it as high doses can be fatal.
3. Amino acids
It addresses three amino acids, including lysucine, isoleucine, and valine. Taking it before a workout prevents muscle damage.
4. Beta Alanine
This supplement helps in both high intensity and endurance exercises. It helps reduce muscle weakness and pain and allows for improved performance.
5. Water for the gym
Additionally it is necessary to keep your body hydrated during the workout.
You should drink 1-2 liters of water 3-4 hours before a workout or 8 ounces of water before 15 minutes.
Dehydration can have a bad effect on your routine, so try to drink the right amount of water.