Effective Diet For Well-formed Muscles

Anyone who trains usually wants to see results as quickly as possible and get well-shaped muscles. To help you with this process, it’s helpful to know that there are foods that strengthen your muscles and help prevent slackening.

In this article, we share some tips that will help you put together an effective diet that will give you fast results, if you combine it with the right forms of exercise.

Proteins for well-shaped muscles

Protein is the most important nutrient when it comes to healthy and strong muscles. That is why it is so important to choose the most suitable sources to provide your body with the right nutrients in the right size.

The most important thing to keep in mind for this diet is that you try to limit your red meat consumption.

Red meat contains the most protein. Unfortunately, it also increases the risk of heart problems. Therefore, it is best to consume it once a week.

White meat and fish are two good substitutes for red meat. With foods such as turkey, chicken or white fish, we can strengthen and tone muscles without increasing our body mass too much. White fish is especially interesting in this case, because it contains the least fat.

At the same time, eggs are also a good source of protein. In addition, the yolk also contains a lot of good fats. If you eat egg, eat an omelet made of two egg whites and one egg yolk.

As for dairy products, it is best to choose low-fat varieties.

When it comes to vegetables, legumes are the best source of protein. Legumes are cheap and very healthy. To prevent intestinal gas, they can be cooked with cumin.

You can also include nuts, preferably raw, in your diet. If you prefer roasted nuts, try to make sure they don’t contain sugar or hydrogenated fats.

The right fats for well-formed muscles

Fats are essential for the body. However, it is advisable to limit your intake to only the necessary amounts.

To make this diet effective for weight loss, you need to significantly reduce your consumption of saturated fats, such as those found in industrial baked goods, and replace them with healthy fats.

• Some of these foods can be vegetable oils, such as olive oil or sunflower oil.
• You can also eat nuts, fatty fish or egg yolks, which also contain healthy fats.
• You can also find a good amount of healthy fats in avocados and seeds, such as sesame or sunflower.

Carbohydrates for well-formed muscles

Some of the most suitable carbohydrate sources to get results from this diet are fresh fruits and vegetables, either raw, cooked or in shakes.

You can also eat whole grains or flour, or tubers like potatoes.

Examples of menus for well-formed muscles

To properly include these foods in your diet, we share some sample menus below to help you do this.

The three examples include a menu with meat or fish, a vegetarian option and also a vegan option.

Traditional menu

• Start the day with a breakfast of toasted bread with cheese, to which you can add a little honey and some seeds.
• Try a mid-morning snack with nuts and fruit.
• Later, during lunch, prepare a dish in which you combine grilled chicken (or fish fillet) with sautéed vegetables.
• In the middle of the afternoon you can have a dairy product, such as yogurt with nuts.
• Finally, you can end the day with an evening meal consisting of a vegetable cream soup or an omelette.

Vegetarian menu

• As for the vegetarian option, you can prepare a breakfast consisting of yogurt, fresh fruit and nuts.
• Your mid-morning snack can consist of some cornbread with cheese and for your midday meal, you can prepare whole wheat pasta with mushrooms, tomatoes and vegetables.

• As a snack you can eat a toasted slice of whole wheat bread with peanut butter, preferably homemade and without salt.
• At the end of the day, you can eat an omelette with quinoa for dinner.

Vegan menu

The last option is a vegan menu that contains all the necessary nutrients without any problems.

• For breakfast you can eat whole wheat bread with some slices of tomato and avocado.
• Mid-morning you can choose between nuts or a vegetable smoothie.
• For lunch, prepare a meal consisting of lentils with brown rice or fried mushrooms.

• Your afternoon snack can also be something with nuts .
• Finally, you can prepare an evening meal based on vegetable soup.