A nutritious diet plan is essential when working to achieved toned body muscles. You should choose a diet that is packed with adequate nutrients and calories to keep your muscles energized. Also, it should help in preventing injuries and ensuring healthy workout recovery. Your prime focus should be to choose nutritious foods and eat food at regular intervals. By doing so, it helps you to obtain maximum benefits from workouts.
It is important to choose healthy carbs as it helps in fueling your muscles and energizing your body. In addition, it contributes in best workout performance and overcoming fatigue. Some of the best sources are packed with antioxidants, vitamins and minerals. They include vegetables, fruits, and whole grains. Your diet should contain at least 50 to 60 percent of carbohydrates. You can eat these foods through the day especially post workouts to obtain optimum results.
When you are working to build muscles and tone them, the need for protein increases. However, it is not as high as most individual think. Your diet should mainly consist of 15 to 20 percent of protein when you are aiming to tone your muscles and make it stronger. You can include lean meats like eggs, fish, low fat dairy products, lentils and beans. As lentils and beans offer fiber and carbohydrates, it is the best option for a balanced diet.
When you aim at fueling your muscles, dietary fat may not come to your mind, but it is crucial. Fat supplies energy to muscles while performing activities and helps in absorbing essential vitamins. At least, 20 to 30 percent of fat should be added in your diet and the saturated, unhealthy fats should not exceed 10 percent. Some of the examples for unhealthy fat include fried foods, cheeses, and fatty meat. Olive oil, salmon, avocados, seeds and nuts are the best examples for healthy fats.
Hydrating drinks and foods
A physically active body demands for hydration foods and drinks more than the inactive body. When you choose fluids like water it helps in transporting glucose in the blood to work muscles for energy and to regulate the temperature of body through sweat. It is important to check the urine flow to ensure that you are drinking adequately. Some of healthy options include water, fresh fruits and vegetable juices, low fat milk, and unsweetened smoothies. These fluids largely work to hydrate your body.
Here is an example of what your diet plan should be like:
Meal 1: Omelet without yolk with spinach and a cup of oat-meal with fresh blueberries.
Meal 2: A scoop consisting of whey protein
Meal 3: One skinless chicken breast, one whole grain bread slice, 2 cups of organic spring mix salads and 8 ounces of cooked vegetables.
Meal 4: One cup of sweet potatoes with olive oil and seasoning
Meal 5: A piece of white fish with lemon juice and olive oil, ¼ cup of brown rice, one cup of organic spring mix salad, and 8 ounces of cooked veggies.
Meal 6: One scoop of whey protein
For additional snacks, you can include nuts like almonds or other nuts instead of unhealthy snacks. These are some of the effective tips to tone your body muscles.