Carbohydrates are one of the important nutrients that provide energy for the muscles. Carbohydrates will be converted into glycogen forms stored in muscles and will become energy for the muscles to move while on the move. Although carbohydrates are important for muscle, you still have to choose low-fat carbohydrates, such as whole wheat bread and whole-grain cereals. Low-fat milk, yogurt, fruits, and vegetables are also good sources of carbohydrates for muscle formation. Should avoid carbohydrates that contain high fiber before and during your exercise because the fiber is difficult to digest the body so it can not directly provide energy for the body to exercise.
Do not avoid fat. Although you may limit your fat intake when you want to build muscle, the body still needs fat. Fat intake to the body should meet 20-35% of total calories consumed per day. Choose the variety of healthy fats, such as avocados, almonds, walnuts, fatty fish, such as in sardines and salmon, olive oil, canola oil and others. Remember that fat contains 2 times more calories than carbohydrates and protein (fat: 9 calories, carbohydrates: 4 calories, protein: 4 calories), so it must be considered portions. Here are some examples of dietary sources of fat that can help muscle formation:
– Almond butter. Almond butter has a delicious taste and also contains vitamin B2 and vitamin E is good for the immune system. Almond butter has a better fat and protein ratio than peanut butter.
– Salmon: Salmon has good protein and fats for the body. Omega-3 fatty acids can reduce muscle breakdown when the amino acid-splitting capacity increases. This is beneficial because the muscle can store more protein for muscle formation. If you do not like fish, you can take fish oil supplements to get the benefits of fish.
Doing exercise in Bodybuilding forum with the support of a good diet can accelerate muscle formation. A diet that consists of 5 to 6 meals per day in small portions and with a balanced menu can provide energy for growth and muscle formation.