Ok, cool, you have made the decision to pack on some muscle mass. Whether it is because you want to look lean and trim for your holidays or you have just seen another ‘Rocky’ film or you just wish to make a bigger impact on the sports field. 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 short guide will show you precisely what to consume but intially we’ll walk through a few of the basic ground rules for a sensible muscle building diet.

Firstly to build muscle eat more often. Try eating 5-7 small meals per day. This is due to the fact that your body needs excess calories to support muscle growth and build muscle. It will will be impossible to build muscle if you do not take on enough excess calories. 5-6 small meals every day will ensure that you can get enough calories without filling yourself overly at any single particular meal.

Secondly, cutting out or severly reducing the amount of junk food in your diet is a must. Go on admit we are all guilty of it at some time or other but these measl need to be replaced with decent 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 require water to some degree or other and that includes muscle growing reactions too.

Fourthly, try to divide each meal up into portions of the following amounts of protein, carbohydrtates 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 will need to educate yourself as to the kinds of foods that you should 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. Include these sources of protein in your meals as much as you can as these are all great for muscle building. 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 sustained energy release: bread, bagel, pasta cereals, brown rice, oatmeal, 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 the meal will naturally come from the foods that you will be consuming and will thus take care of itself. Also getting a steady regular supply of vitamins and minerals from leafy green vegetables is essential. 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.

Finally a word on 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 aforementioned rules followed you are now in a fantastic position to start bulking up.

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