Balanced food intake as recommended by the Dietary Guidelines 2010 is a good basis for planning a diet. According to the American Dietetic Association (ADA) and American College of Sports Medicine (ACSM), the recipe for getting a good muscle shape is to satisfy a balanced diet with enough calories to support physical exercise.
ADA and ACSM recommend adequate intake of calories, including fat and protein. Recommendations with an emphasis on five or more daily servings of fruits and vegetables, grains, cereals, beans, and enough fluid. Enough fluids necessary for optimal hydration.
To obtain the results of physical exercise that aims to build muscle, it requires a combination of healthy carbohydrates and protein. Protein is essential for building and repairing muscle. While carbohydrates can provide energy for fuel.
But it certainly can not expect to have good muscle simply by eating protein alone.
"Proteins can serve to build muscle if it is accompanied by physical exercises that aim to menbentuk muscle," says Christine Rosenbloom, PhD, RD and editor editor of the ADA's Sports Nutrition Manual.
The experts recommend a diet that can serve to build muscle as quoted by WebMD, Monday (12/12/2011), among others:
1. Fruit and vegetables
Fruits and vegetables are the foundation of all healthy diets. Always include a healthy diet of fruits and vegetables because it can provide fiber, vitamins, minerals, and fluids. Vegetables also contain small amounts of protein.
2. Low-fat milk
Low-fat milk can provide high-quality protein, carbohydrates, and essential vitamins such as vitamin D, potassium, and calcium.
Rosenbloom and Clark recommends chocolate milk as a good drink for recovery after physical exercise. If someone is lactose intolerance, may be able to choose yogurt with active cultures.
3. Meat
Meat is a source of protein, iron, and amino acids including leucine. The content of iron in meat is useful for the transport of oxygen to the muscles. "The nutrients in meat can trigger muscle growth," said Rosenbloom.
4. Dark chicken meat
Skinless chicken is quite good because it is low in fat. However, by choosing a dark chicken meat and increase by 25 percent iron, and zinc increased 3 times to help get a healthy immune system.
5. Eggs
2010 Dietary Guidelines say that, one egg a day is good for a healthy diet, but do not discard the yolk. "Eggs contain all the essential amino acids and proteins in egg yolk and a half with other nutrients such as lutein has the eye health benefits," says Rosenbloom.
6. Bean
Raw nuts without salt or roasted nuts are good sources of protein that also contains vitamins, antioxidants, fiber and healthy fats.
7. Cereals
Grain quality is a carbohydrate, and contains small amounts of protein. A small amount of protein in grains can provide energy and build muscle, along with fiber, vitamins and antioxidants.
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