Eating to Boost Your Biceps: The Comprehensive Guide
The biceps are the most well-known muscle group in the world, and for good reason. These two small muscles sitting atop your upper arms are also some of the most visible. Whether you’re an avid gym-goer or prefer to stay home for your workouts, your biceps need more love than you might think.
They’re not just there to look pretty; as secondary antagonists in almost any upper body movement, they have a crucial role in any exercise routine. If they aren’t given the attention they deserve, it can impact your performance on a variety of tasks and compound lifts. Fortunately, you don’t have to spend hours at the gym worshipping your biceps alone—just a few simple changes to your diet can make a big difference in how they look and feel.
From
protein intake to micronutrients like zinc and magnesium, here is everything
you need to know about eating for bigger biceps:
The Importance of Protein for Bigger Biceps
The first thing to consider when you want to boost your biceps is how much protein you’re eating. Bicep growth is largely determined by two factors: genetics and your nutrition. With the right diet, you can maximize your genetic potential and make the most of your workouts.
Although your ideal protein intake will depend on a number of factors like your weight and activity level, anywhere between 0.8 and 1.2 grams per kilogram of body weight is a good benchmark. This means that if you weigh 70 kilograms, you’ll want to consume between 50 and 84 grams of protein per day.
As one of the three macronutrients, protein
is essential for building new muscle tissue. It also provides a host of other
health benefits like boosting immunity and reducing inflammation.
Zinc for Bigger Biceps
Zinc is an essential mineral for muscle growth and testosterone production that most people don’t get enough of. For example, a study of collegiate athletes found that low zinc intake was linked to lower levels of testosterone and higher cortisol production, two factors that can inhibit muscle growth.
While zinc is generally abundant in a healthy diet, it’s possible to become deficient without realizing it. This is particularly common in athletes who are training hard and not eating enough. If left untreated, low zinc levels can affect your immune system, mood and cognitive function.
Zinc-rich foods include oysters, beef liver, pumpkin seeds, beans and spinach.
If you’re still struggling to get enough in your diet, consider taking a zinc
supplement to make sure you’re getting enough.
Magnesium for Bigger Biceps
Like zinc, magnesium is another important micronutrient and supplement that’s often overlooked. Research has found that athletes with higher intakes of magnesium have both higher muscular strength and better reaction times.
Magnesium is particularly important for powering your muscles, including your biceps. It helps to activate key enzymes that allow your body to produce energy from foods, which is crucial for supporting workouts.
Magnesium-rich foods include dark chocolate, almonds, spinach, black beans and
yogurt. If you’re still struggling to get enough, consider taking a magnesium
supplement.
More Good Stuff: Complex Carbs and Healthy Fats
Biceps are primarily composed of amino acids, the building blocks of protein. The best way to build new muscle tissue and support your workouts is to feed your muscles with protein. But protein alone isn’t always enough. To truly maximize your muscle-building efforts, you also need to feed your body with complex carbs and healthy fats. High-protein diets can often be deficient in carbs, which are important for fueling your muscles during and after workouts.
Eat enough complex carbs before and after your workouts to help power
your muscles and boost your performance. Your fat intake should be moderate,
since eating too many fats can actually inhibit muscle growth, especially if
your protein intake is low.
Bottom line
Boosting your biceps isn’t just about lifting the heaviest weights you can find. It’s also about fueling your body with the right nutrients to maximize their potential. Whey protein is the best source of amino acids for new muscle growth, so you should make it a staple in your diet. Avoid overdoing your protein intake, as excess protein can be converted into fat and negatively impact your health.
For the best results, also make sure you’re
eating enough complex carbs and healthy fats to power your workouts and support
your gains. Finally, don’t forget to take a daily vitamin and mineral
supplement to support your overall health and wellness.