It is a well known fact nowadays that to build muscle diet is a key component that will determine whether you are successful or not. Regardless of how hard you train you won’t grow muscles unless you have good muscle building nutrition. So we will briefly outline some basic points to consider for a ‘build muscle diet’ and then we will take a peek at some fantastic muscle building foods.

Ok, quick guidelines for a diet to build muscle:

1) Eat 5-7 meals per day. This will allow you to comfortably take on board enough calories to grow. {It will also ensure that your body throughout the duration of the day always has energy}. 

2) Divide your meals up in to approximate portions of 50% carbohydrate, 30% protein and the remainder can come from fats.

3) Eat about an hour half to two hours before your workout and eat immediately or at least within an hour after your workout. The post workout meal maybe a meal replacement powder and should include a high dosage of protein. To support muscle growth throughout the night then consuming a protein shake or eating a meal before bed is a smart move. Also eat as soon as you can upon waking as your muscle will be short on energy at this time.

4) Take supplements if you can afford it. The following are excellent supplements to try: multi-vitamin pills, essential fatty acids, whey protein and creatine. Whilst you are aware to build muscle diet is key you may also wish to give yourself an further boost by taking supplements.

5) Take on board water in small amounts regularly. water is important for many reactions in the body. They occur much more easily in the presence of ample supplies of water. Muscle growth requires water so drink it. You will be left feeling bloated and full if you drink massive amounts of water at once.

OK, so we have got the basics down. Now what food exactly is good for muscle building purposes. Here are some great foods for your to try:

Protein is needed for growth and repair of muscles. Naturally this will be an important factor for those wishing to stack on mass.Fantastic sources of protein include: Cheese, Egg Whites, Turkey Breast, Salmon, Lean Beef, Chicken Breast, Tuna Cottage Whey Protein.

Carbohydrate helps support the bodies muscle growth and is the bodies supply of energy for day to day activities and workouts.In your diet to aid muscle growth and provide energy try to include the following foods: Brown Rice, Baked Potatoes, Whole Wheat Pasta, Sweet Potatoes, Bagels, Oatmeal, Fat Free Yogurt and Beans.

Build muscle diets often neglect to mention that fats are important too. Some essential metabolic functions require certain types of fat. For fats that build muscle try to include in your diet: Avocado, Olive Oil, Nuts, Flax Seed Oil, Natural Peanut Butter and Fish Oil

Vitamins and minerals play a wide variety of roles in all of the important reactions in the body including muscle growth.Great sources of vitamins and minerals are: Broccoli, Cauliflower, Asparagus, Green Beans, Peas, Carrots and Spinach.

By following the above guidelines you ought to be able to pack on some serious size. Just don’t forget that in order to grow your body needs to take on board excess calories for energy and to support mucle growth. You will not grow if you do not consume excess calories. Follow these above rules and a sensible ‘build muscle diet‘ containing these types of foods and you should have no problems building muscle.

 

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Filed under: Fat Loss