So, you have made the decision to pack on some muscle mass. Obviously, you are aware that you are going to have to life weights. However you may not be aware of what you are supposed to be eating for muscle building nutrition.
You can use this brief guide to learn what you need to add to your diet. First let?s review the basics for a sensible diet that will help you build muscle mass quickly.
If you really want to build muscle then you have to eat properly. Adding more muscle mass requires calories for fuel. The best way to handle the additional caloric needs is to eat more often. Most weight lifters and body builders will eat 5-7 regular meals each and every day.
If you are not taking on enough calories then you will not be able to 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 admit it, we are all at times prone to eating junk food at some time and it is these meals that we need to cut out.
Make sure that you increase the amount of water you drink each day. A good way of doing this is to make sure that you have a water bottle handy whenever you go to work or head to the gym. Adequate water is necessary to rid the body of the waste products that body building routines can create. You also need to drink enough water to keep your body from becoming dehydrated during long, strenuous workouts.
Make sure that your daily meals contain fats, proteins and carbohydrates. All of these nutrients are necessary when you are trying to build more muscle mass. Your usual meal should contain at least 30% protein and 50-60% carbohydrates. The additional 10-20% should be from healthy 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:
Use poultry, seafood, red meats and dairy items as your protein sources. These are perfect muscle building foods and should be included in your daily diet.
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.
Carbs help you provide your body with energy that is necessary for grueling workouts. Look for whole wheat products, brown rice, oatmeal, pastas, breads and cereals. If you need quick energy you can eat some fresh fruit or try one of the healthy sports drinks with a high carb count.
Don?t worry about the fat portion of your meal that will take care of itself from the other foods naturally. Also be sure to get plenty of vitamins and minerals from leafy green vegetables. 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. If you wish to pack on muscle mass then these are very important times. With the above muscle building diet guidelines in place then you are in an excellent position to start building muscle mass fast.
You can use this brief guide to learn what you need to add to your diet. First let?s review the basics for a sensible diet that will help you build muscle mass quickly.
If you really want to build muscle then you have to eat properly. Adding more muscle mass requires calories for fuel. The best way to handle the additional caloric needs is to eat more often. Most weight lifters and body builders will eat 5-7 regular meals each and every day.
If you are not taking on enough calories then you will not be able to 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 admit it, we are all at times prone to eating junk food at some time and it is these meals that we need to cut out.
Make sure that you increase the amount of water you drink each day. A good way of doing this is to make sure that you have a water bottle handy whenever you go to work or head to the gym. Adequate water is necessary to rid the body of the waste products that body building routines can create. You also need to drink enough water to keep your body from becoming dehydrated during long, strenuous workouts.
Make sure that your daily meals contain fats, proteins and carbohydrates. All of these nutrients are necessary when you are trying to build more muscle mass. Your usual meal should contain at least 30% protein and 50-60% carbohydrates. The additional 10-20% should be from healthy 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:
Use poultry, seafood, red meats and dairy items as your protein sources. These are perfect muscle building foods and should be included in your daily diet.
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.
Carbs help you provide your body with energy that is necessary for grueling workouts. Look for whole wheat products, brown rice, oatmeal, pastas, breads and cereals. If you need quick energy you can eat some fresh fruit or try one of the healthy sports drinks with a high carb count.
Don?t worry about the fat portion of your meal that will take care of itself from the other foods naturally. Also be sure to get plenty of vitamins and minerals from leafy green vegetables. 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. If you wish to pack on muscle mass then these are very important times. With the above muscle building diet guidelines in place then you are in an excellent position to start building muscle mass fast.
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