Protein & Carbs for Muscle Growth

You can lift a bunch of weights and still not see the muscle building results you are looking for. A balanced diet is a crucial part of building muscle, because ideal muscle growth depends on a body that is full of the right nutrients. These are some of the most protein- and carbohydrate-rich foods commonly consumed by bodybuilders.

Egg Whites

• Egg whites have a high protein-to-fat ratio, which makes them a very important dietary component for anyone looking to build some serious muscle. Egg whites are easily digested, absorbed and used in bodybuilding, so don't neglect to include them in your diet.

Lean White Meat

• Chicken and turkey are very high in protein and low in saturated and trans fats. Since they are low in fat, they can be eaten more than once a day, and they are versatile enough to be prepared in tons of ways. Make sure that the lean white meat you eat stays lean; don't fry it or eat it in a fast food sandwich full of fatty ingredients.

Lean Red Meat

• Lean red meats such as ground beef are full of protein and other nutrients, so they are a great addition to any muscle builder's diet. However, since they are also higher in saturated fats than are lean white meats, do not eat them daily. Add some into a diet that is already full of other sources of protein.

Fish

• Fish such as tuna and salmon are high in protein and full of essential fatty acids that help your body build up muscle. While fish can be prepared in many ways, avoid deep-frying it.

Beans and Legumes

• Beans and legumes are a great addition to a diet full of lean meats. In addition to being a great source of protein, beans and legumes add fiber to your diet. Fiber is an important carbohydrate that helps maintain regular bowel movements and helps control the body's insulin response. Both regular bowel movements and the body's insulin response have an impact on muscle growth because they ensure that the body is getting and using the nutrients you consume.

Complex Carbohydrates

• Carbohydrates are important because they help energize and sustain your body during your muscle-building workouts. Complex carbohydrates are slow-burning carbohydrates, which means that the time it takes for them to break down means that the simple sugars within them are absorbed much more slowly. This keeps the body's blood sugar stable and prolongs a sensation of fullness. Some examples of complex carbohydrates are whole grain breads, pastas, oatmeal, brown rice, and vegetables.

Simple Carbohydrates

• Simple carbohydrates can be found in energy drinks, fruits, and fruit juices. They are not entirely off-limits, but they are best employed before a workout. They give the body a quick boost in insulin, therefore a boost in energy. However, it is important to note that this energy will be stored as fat if it is not used.