What To Eat To Build Muscle
Ok, awesome, you have made the decision that it is about time you bulked up and put on some muscle mass. Whether it is because you want to look good at the beach or you have just watched another ‘Rocky’ movie or you want to perform better in your chosen sport. So obviously you know that you are going to have to get in to the pumping iron game. However you may not be aware of what you are supposed to be eating for muscle building nutrition. This mini muscle building nutrition guide will give you enough knowledge to install an effective muscle building diet.
Firstly to build muscle eat more often. Try to consume 5-7 mini meals each day. This is due to the fact that your body needs excess calories to support muscle growth and build muscle. If you don’t get enough calories then you cannot build muscle. 5-6 small meals every day will mean that you can take on enough calories without stuffing yourself too much at any single meal.
Secondly, you will need to cut out a lot of the junk food that you are probably eating at the moment. Go hands up, we are all guilty of having the odd meal of junk food and it is these which need to be replaced with quailty muscle building nutrition.
Thirdly, you will be needing to drink much more water than previously. take a water bottle around with you and leave one in your car too. nearly all reactions in the body require water to some degree and that includes muscle building reactions also.
Fourthyl, each meal should contain roughly the following proportions of carbohydrates, proteins and fats. Attempt to split your meals in to seperate amounts of 50% carbohydrate, 30% protein with the rest to come from fats.
Fifthly, you need to learn what foods you should be eating for muscle growth. Here is a start to illustrate what some of the best muscle building foods are:
For protein: turkey, chicken, fish and shellfish, eggs, red meats, dairy products. Include these sources of protein in your meals as much as you can as these are all great for muscle building. Be aware that these are high in saturated fat so you would be wise to mix them with the following foods that supply protein but with much less fat: Egg whites, Lean meats like poultry and fish, Non-fat or low-fat milk and dairy products (skim milk and cottage cheese are terrific foods), Turkey breast, Lean cuts of red meat and skinless chicken breast.
For carbohydrates and sustained energy release: bread, brown rice, oatmeal, bagel, pasta cereals and potatoes. For instant bursts of energy try to eat: fruits such as apple, raisins, orange, bananas, grapes and sports drinks.
The fat portion of the meal will naturally come from the foods that you will be consuming and will thus take care of itself. Also ensure that you are eating lots of healthy fresh green vegetables that are rammed full of minerals and vitamins. If you have enough money for muscle building supplements then go for a decent multi-vitamin, essential fatty acids, whey protein and creatine.
Finally a few words regarding the timing of your meals. To build muscle eat within one hour of finishing your workout, before bed and immediately on rising. These are important times if you wish to ensure muscle growth. With the afoermentioned guidelines adhered too you are then in a great position to start packing on some muscle mass.
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