Diet is very essential along with the proper workout to build up muscles. In this MacCentury Youngsters are very much aware about their Diet, However still we believe in Myths Like To build up muscles one has to follow Non Vegetarian Diet. Today I am going to draw your attention towards Vegetarian Diet that one can utilize properly combined with workouts. Many of us want to follow proper diet but are not aware about proper timing of the diet and why it’s necessary to follow certain diet if your goal is to gain muscle bulk & strength.
You need to watch not only pre & post workout diet but also your entire day diet. Remember some Rule of thumb for diet;
<!--[if !supportLists]-->1. <!--[endif]-->Eat 6 meals A day. Now forget the tradition of 3 meals a day. Now it’s no more in the market. Research shows 6 meals a day with proper amount is way better than 3 meals/ 2 meals / 1 meal a day. Don’t try to eat what time permits to you or what fits in your stomach but eat what is required to you.
<!--[if !supportLists]-->2. <!--[endif]-->Each 6 meals should aim to get 40-60 grams of protein and 40-80 grams of carbohydrates, depending on your weight; Dietary fat should be as low as possible, except for healthy fats (from nuts, olive oil, ), which can amount to 5-10 grams per meal.
<!--[if !supportLists]-->3. <!--[endif]-->On training days, you get to eat more carbs (almost 2.5 grams per pound of bodyweight) however Protein intake stays the same on both days (almost 2 grams per pound of bodyweight), but carb reduces on non-workout day. so in short ; On workout days you need about 18-20 calories per pound of bodyweight, but on rest days you require only about 12-14 calories per pound
Following Diet is very essential for you to take in the Meal.
<!--[if !supportLists]-->A) <!--[endif]-->Carbohydrate; Most important diet for you is Carbohydrate. Yeah Protein is also very mandatory diet but not like carbs which most of us forget. Don’t forget you have the strength to exercises because of carbs in the body. More carbs you have, for longer time you can do exercises and also it helps to regain back your strength fast, which make you ready for tomorrow’s workout. But remember to take only complex carbs that helps to increase certain hormones, like insulin. Simple Carbs are not good for body, which regains more fat (simple carbs are found in Cold Drinks, Sugar). Most of the carbs are consumed in the morning.
<!--[if !supportLists]-->B) <!--[endif]-->Protein; Protein shakes are very good for health. Protein is made up of different amino acids that are useful for muscles. Insulin helps to increase absorption in the muscle fibers. Proteins are very essential to take in pre, during & post work out so your body has enough amino acids.
In this high tech century you can get a lot of different kind of protein supplement shakes. You can also eat natural protein diets too. Understand one secret which is proven by research, If you take protein/ carb combination shake immediately after workout, protein synthesis increases up to 300% but if you take just 2-3 hours after workout then it only occurs by 12%. Obviously you don’t want to go that way ;( .
<!--[if !supportLists]-->C) <!--[endif]-->BCAAs – Branched Chain Amino Acids
This is also one of the most important to build up muscle bulk & strength. BCAAs are the best source of quick energy. Because they get metabolized directly in muscle tissue but not in liver so gives fast energy. Research has also shown that BCAAs helps to increase hormones like testosterones so one can sustain exercises for longer time with same energy and also lift more weights. So you must add BCAAs in your shake especially pre, during & post workout shake. Acclaimed dosage for BCAAs is 2-5 grams in your each workout shakes.
<!--[if !supportLists]-->D) <!--[endif]-->Glutamine; Again important but most ignored supplement to add in your diet. Mostly our body produces Glutamine by itself from amino acids but in stress our body is not able to produce it. So we need to add external glutamine supplement in the body especially during exercises & post work out shake (protein/ carb shake) . Many researchers have proved that Glutamine increases production of insulin & Growth Hormone. And also during exercises prevents muscle catabolism along with restocks the glycogen amount.
<!--[if !supportLists]-->E) <!--[endif]-->Creatinine Monophosphates; is needed to provide immediate energy in our body. So you should add CM to your pre workout shake. Mainly By more creatinine in your body, you can lift higher weights, which will ultimately help you gain muscle bulk & strength faster than expected.
Now here is some of most popular Vegetarian Diet along with amount of supplements. Combine them in your each diet equally as we discussed before according to the amount your body need.
A) 1 oz. cashews – 4.4 grams of protein
B) 1 oz. sesame seeds – 6.5 grams
C) 2 oz. walnuts – 5 grams
D) 1 oz. pistachios – 5.8 grams
E) 2 table spoon almonds – 4 grams
F) Milk By Products – Like Yogurt (Low fat ) – has 25 grams protein in one large scoop
G) Roasted Tofu – 30 grams in one cup
H) Fresh Broccoli (1 cup) has 5 grams of protein, Same for 1 cup of cooked sweet potato
I) 1 cup of lentils, refried beans, has 18, 15.5 grams of protein respectively.
j) Soybean 68 grams per cup, pumpkin and squash seeds provide 33 grams of protein per 100g serving, Watermelon seeds provide slightly less at 28 grams of protein per 100 gram serving, Peanuts provide the most protein with 23.7 grams per 100 gram serving
1. Haff, G.G.,Llehmkuhl, M.J.., McCoy, L.B., Journal of Strength and Conditioning Research, 2003, 187-196 p.
2. Haff, G.G., Koch, A.J., Potteiger, J.A.,International Journal of Sport Nutrition and Exercise Metabolism, 2000, 326-339 p.
3. Harris, R.S., Munson, P.L., Dicsfalusy, E.,Vitamins and Hormones: Advances in Research and Applications, Volume 28, 1970, 66-67p.
4 Levenhagen, D.K., Carr, C., Carlson, M.G., et al.,Medicine and Science in Sports and Exercise, 2002, 828-837p.
<!--[if !supportLists]--> 5. Greenwood, M., Kalman, D., Antonio,J., Nutritional Supplements in Sports and Exercise, 2008, 395-397p.
<!--[if !supportLists]--> 6. Di Pasquale, M.G., Amino Acids and Proteins for the Athlete: The Anabolic Edge, 2008, 173-175p.
<!--[if !supportLists]--> 7. <!--[endif]--> Mine,Y., Miyashita, K., Shahidi, F., Nutrigenomics and Proteomics in Health and Disease: Food Factors and Gene Interactions, 2009, 116-118p.
ANY THOUGHTS OR COMMENTS ARE ALWAYS WELCOME .
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