Ok, cool, you have made the decision to pack 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 just want to improve your sporting performance. So clearly you know that weight training is going to be necessary. 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. Attempt to eat 5-6 meals every single 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. 5-7 meals per day will allow you to take on more food comfortabley without eating too much at anyone sitting.

Secondly, you will have to significantly reduce the amount of junk food in your diet. 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 are going to have to consume more water than you did before. carry a water bottle around with you and keep one in your car. nearly all of the bodies reactions need H2O to some extent and of course it is required for muscle building reactions too.

Fourthyl, each meal should contain roughly the following proportions of carbohydrates, proteins and fats. Try to split your meals in to amounts of 50% carbohydrate, 30% protein and the rest fats.

Fifthly, you are going to need to educate yourself as to what sorts of foods are useful for you to be eating. 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. These are terrific sources of quality protein so include them in your daily meals as often as possible. However caution is advised as these foods are high in saturated fat so it would be sensible to mix them with the following foods that supply protein but with a great deal 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 long term release energy: bread, brown rice, oatmeal, bagel, pasta cereals and potatoes. For instant hits of energy take on board: fruits such as grapes, bananas, apple, raisins, orange and sports drinks.

The fat portion of your meals will come naturally from the above foods. Also ensure that you are eating lots of healthy fresh green vegetables that are rammed full of minerals and vitamins. If you want to buy supplements then you should go for a decent whey protein, essential fatty acids, creatine and a good multi-vitamin to start with.

Lastly a few words of advice as regards when to eat your meals. To build muscle eat within one hour of finishing your workout, before bed and immediately on rising. These are critical times if you want to ensure muscle growth. You will be in a great place to start making good muscle gains if you follow the above guidelines.

 

 

Tags: build muscle eat, build muscle mass, how to Build Muscle, muscle building nutrition
Filed under: Fat Loss