Heart of the Home Dining

For those of you wondering about how to build muscle, let me tell you that building muscle is not only about sweating-out in the gym. It also involves proper nutrition and ample rest. You must maintain your body in a calorie-surplus state by increasing your calorie-intake. Ideally, you must take 6meals/day every 2-3hours, comprising of high-calorie, high-protein, high-fiber and low-glycemic foods which provide proteins, carbohydrates, fat, vitamins and minerals in the required proportion because nutrient-deficiencies can greatly hamper bodybuilding results.

Avoid foods containing saturated-fats and trans-fats; instead, go for olive oil, walnuts, flaxseed, tuna and salmon containing essential Omega-3-fatty-acids. Include plenty of fruits, vegetables and whole-grains. Go for whole-grain cereals, fruits, baked-potatoes, spinach, rice and legumes as carbohydrate sources instead of taking simple sugars or sweets. Bodybuilders must increase their protein-intake to atleast 2gm/kg of their bodyweight and go for high-quality protein sources such as lean meats, milk, fish, eggs, nuts, seeds and legumes.