Diet to build muscle and burn fat

Diet to build muscle and burn fat


  • 1 eat foods rich in protein
  • 2 eat foods rich in carbohydrates
  • 3 Other tips to burn fat and build muscle
  • 4 References

Eat foods rich in protein

The recommended amount of protein is 0.8 grams per kilogram of body weight per day; This means that if the person's weight about 59 kg must be dealt with at least 47 grams of protein, [1] where he can get protein by eating some of the food foods such as: [2]

  • Eggs: Eggs contain high-quality protein, healthy fats, and other important nutrients such as vitamin B and vitamin Colin, where vitamin B is important for many biological processes in the body, including energy production.
  • Salmon: Every 85 grams of salmon contains about 17 grams of protein, and almost 2 grams of omega-3 fatty acids, and many of the B vitamins, so that omega-3 acids are important in muscle health.
  • Tuna: every 85 grams of tuna contains 20 grams of protein, they also contain large amounts of vitamin A, and vitamin B; Including vitamin B 12 and B 6, and omega-3 fatty acids, which support muscle health.

Eat foods rich in carbohydrates

Sports coach Rob Livingston "Rob Livingstone" says that a person must eat carbohydrates along with protein, where there must be some of the sugar in the protein to increase the process of absorption; So help carbohydrates on the growth of the muscles of the body, and to provide physical energy required to exercise the person, [3] so that they can get carbohydrates by eating some of the food foods such as: [2]

  • Quinoa: Quinoa cooked contains about 40 grams of carbohydrates per 185 grams, plus 8 grams of protein, 5 grams of fiber, and the amount of ample of magnesium and phosphorus; Since magnesium plays an important role in the performance and function of muscles and nerves.
  • Chickpeas: every 240 grams of canned chickpeas, about 12 grams of protein and 50 grams of carbohydrates contain; In addition to 10 grams of fiber.

Other tips to burn fat and build muscle

Nutrition experts believe that the process of burning fat and build muscle depends 80% on the nature of the diet, and 20% on aerobic exercise, so if the person wants to achieve satisfactory results must be interest in combination, [1] as there is no set of tips that you can follow if he wants to the person to achieve his goal, including: [4]

  • Get the premium enough sleep: the person must sleep at least seven hours a night so as not rising cortisol levels; Which may adversely affect the results of the exercise, as cortisol slows down muscle growth, and fat stores in the body, especially in the abdominal area.
  • Exercise in the morning: a person can burn 20% of body fat if March aerobic exercise in the morning, provided breakfast meal after exercise.


  • ^ أ ب Candace Rhodes (31-5-2018), "Muscle Building Diet: How to Eat to Lose Fat and Build Lean Muscle"،, Retrieved 20-9-2018. Edited.
  • ^ أ ب Grant Tinsley (21-1-2018), "26 Foods That Help You Build Lean Muscle"،, Retrieved 20-9-2018. Edited.
  • ↑ Stephanie Watson (7-9-2010), "Eating to Lose Weight and Build Muscle: How the NFL Does It"،, Retrieved 20-9-2018. Edited.
  • ↑ Kelly Mickle (18-5-2017), "Everything You Need to Know About Burning Fat and Building Muscle"،, Retrieved 20-9-2018. Edited.


We regret it!

Successfully sent, thank you!

Related Posts
• Diet to build muscle
• Diet for drying system
• 5 Ways to Build Muscle Fast
• 5 Ways to Build Muscle Fast