Are you having a hard time gaining muscles even when you’re working out day and night? Toning your muscles is essential to achieve a well-sculpted body. Of course, you need essential body building nutrients to keep you in shape -- and eating is the only way to achieve that. Why is it effective? Read on.  

Eating the right kind of food is important. Having a well-balanced diet is important to gain weight and improve muscle strength. This means that your meal should consist of 50% of proteins, 30% of carbohydrates and 20% of fats.  

As you can see, proteins are much higher in your diet. Proteins are essential for keeping your muscles in tip-top shape while you’re working out. Proteins heal and improve your muscles from the constant wear and tear brought by rigorous exercises.  

Carbohydrates are essential to give you energy and prepare you for a tedious workout. It’s general knowledge that if you eat too much junk food and sweets, it will only give you empty calories. In muscle building, you will only require 30% carbohydrates enough to give you energy -- and not add more pounds.  

Although you might think that fat is not essential in body building, it is important for your body. Fat contains the highest energy among the three (protein and carbohydrates). Rigorous exercises tend to burn more calories than usual. In this case, carbohydrates will be the first ones to go. When you don’t run out of carbohydrates to burn, fat takes over for you to continue the workout.  

In muscle building, you’ll only require 20% of fats in your diet. Meaning, it should only be taken in minimal amounts. Anything beyond that will gain you more weight -- and fat is harder to burn than carbohydrates and protein.  

Your eating habit is also important for your muscle improvement. Six to seven meals per day is ideal in this case. Small meals ensure your body all the nutrients needed to keep your energy level high without having to overeat during full meals. These meals should comprise of protein and carbohydrate rich foods to keep your body from deprivation and maintain normal body functions.  

From the list of essential nutrients you need, protein is the most important. Finding the right protein-rich food selections should help you get started.  

Eggs are a good protein source needed by your muscles. It also contains Omega 3 fatty acid that is good for body and heart. Consuming whole eggs will get you twice as much protein you needed for you daily diet. White yolks will only give you half of it.  

Legumes also have high-sources of protein and fiber. Pinto beans, kidney beans and lima beans are just some that falls under this category. Legumes also contain fiber that helps your digestive system flush out toxins, keeping your colon clean and healthy.  

Mollusk is one of the best protein-rich food selections. Aside from fish, mollusks are low in fat and high in protein. Clams, mussels and oysters are three of the best sources that fall under this category. Mollusks also contain compounds that improve blood circulation, thus delivering much-needed oxygen for your muscles.  

In muscle building, eating the right kind of food is also part of the routine. Couple this with other essential nutrients and vitamins, drinking eight to ten glasses of water are some you can do to improve your training.