Introduction

It is not necessary to use expensive muscle-building supplements or steroids to achieve a stronger and leaner body. Using proper foods, muscle building and strengthening is possible for everyone who has good strength training habits and eats properly. Newbies assume that using protein supplements or other mass gaining products is mandatory. In reality, one can easily build muscles through a proper diet and healthy living.

This guide shows how to get muscles naturally through eating proper foods, following workout and living habits. This information will help even those newbies and those people who have not been into bodybuilding for a while.

The Importance of Nutrition in Building Muscles

Any physical training causes small damages in muscle tissues that need proper recovery to heal. Eating proper foods helps to heal muscles.
A balanced nutritional regime includes:

• Proteins
• Complex carbohydrates
• Healthy fats
• Vitamins
• Minerals
• Plenty of water

All the above-mentioned foods help to recover muscles, give energy and contribute to the muscle growth.

Top Natural Protein Foods

Proteins are the main component of any muscle tissue. The majority of people who want to get muscles need to consume about 1.6 – 2.2 grams of proteins per kilogram of their body mass daily.
Proteins can be obtained from such foods as:

• Eggs
• Chicken breast
• Fish
• Lean turkey
• Greek yogurt
• Cottage cheese
• Milk
• pane er
• Lentils
• Chickpeas
• Kidney beans
• Soybeans
• Tofu
• temper

Try to use proteins in all your meals to constantly recover your muscles.
Healthy Carbohydrates as an Energy Source
Carbohydrates serve as the source of energy necessary for effective training.
Without enough carbohydrates, it is hard to do good workouts and recover.

Use the following carbohydrates in your meals:

• Brown rice
• Oats
• Sweet potatoes
• Whole wheat bread
• Whole grain pasta
• Quinoa
• Fruits
• Vegetables

Consuming carbohydrates before training gives energy and consuming them after training allows replenishing glycogen levels.Fat Intake for Producing of Hormones
Healthy fats are necessary for producing hormones that contribute to muscle growth, including testosterone.

Intake of fats is possible with such foods as:

• Almonds
• Walnuts
• Peanuts
• Cashews
• Avocados
• Olive oil
• flax seeds
• Chianti seeds
• Pumpkin seeds

Moderate portions of fats should be used.

• Calories Intake
• Muscle growing needs calorie excess.
• Thus, it is necessary to consume slightly more calories than body uses daily.
• About 250-400 extra calories daily are sufficient for building muscles.
• Healthy and nutritious foods should be chosen.
• Hydration

Proper water intake helps almost every process associated with muscle healing.
Hydration helps:

• Provide nutrients
• Improve performance of workouts
• Decrease feeling of tiredness
• Healing
• Prevent of cramps

Water should be consumed consistently during the day, including before and after training.
Natural Foods for Gaining Muscles Plan

Breakfast

• 3 eggs
• Oatmeal with milk
• Banana
• Handful of almonds
• Mid-morning snack
• Greek yogurt
• Mixed berries

Lunch

• Grilled chicken or pane er
• Brown rice
• Mixed vegetables
• Salad
• Evening snack
• Peanut butter sandwich
• Apple

Dinner

• Fish, tofu, or lentils
• Sweet potato
• Steamed vegetables
• Before bed
• Cottage cheese or a glass of milk

This eating scheme helps to have constant nutrition for recovery and muscle building.
Tips on Strength Training
Nutrition is not the only way of muscle building.
Use healthy foods and strength training together.

One should use exercises involving compound movements such as:

•  Squats
• dead-lifts
• Bench press
• Overhead press
• Pull-Ups
• Rows
• Lunges

Train every muscle 2-3 times per week, and increase the resistance gradually.
Rest Is Necessary
Muscles grow at rest, not during exercises.
To get the best results it is necessary:
Sleep for 7-9 hours every night
Give muscles time to recover
Do not work the same muscles on the consecutive days
Control stress with relaxation or some light activity
Recovery is as important as training.

Common Mistakes that Hinder ProgressMany people slow down their development because of making of certain mistakes.They are:

• Skipping meals
• Using little amount of protein
• Training without a regime
• Sleeping for less than 7 hours
• Neglecting recovery
• Wanting fast results
• Dependence on supplements

Consistency always gives better results than quick ways.
Foods That Naturally Help to Build Muscles

The following foods should be used regularly:

• FoodMain benefit
• EggsComplete protein
• ChickenLean protein
• FishProtein and omega-3 fats
• PaneerProtein and calcium
• Greek yogurtProtein and robotics
• OatsLong-lasting energy
• Brown riceComplex carbohydrates
• Sweet potatoesVitamins and carbohydrates
• BananasPotassium and energy
• SpinachIron and vitamins
• LentilsPlant protein
• BeansFiber and protein
• NutsHealthy fats
• MilkProtein and calcium

Workout Schedule Example Weekly

• Monday: chest & triceps
• Tuesday: back & biceps
• Wednesday: rest or light cardio
• Thursday: legs
• Friday: shoulders
• Saturday: full body workout
• Sunday: recovery