The best muscle-building diet includes beef, pork, poultry, and fish. The reason is simple: Animal protein builds muscle better than soy or vegetable protein does.
How much protein you need is always debated, but it is generally believed that you need 0.6 to 0.82 grams of protein per pound of body weight per day to build muscle during a strength-training program. If you weigh 200 pounds, that means taking in 120 to 164 grams of protein each day. Say you choose 150 grams as your daily goal. Split it up so you eat 25 grams in each of six small meals. Breakfast might be two eggs, milk, and oatmeal. Lunch could be tuna a whole wheat. Grilled-chicken salad would be a good dinner.
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