Do You Know 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 need to pump some iron. However you may not be aware of what you are supposed to be eating for muscle building nutrition. This short guide will show you exactly what to eat but first we’ll go through a few of the basic guidelines 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 excess calories are required in order for your body to support muscle gains. If you are not taking on enough calories then you will not be able to build muscle. 5-6 small meal each day will mean that you can consume enough calories without eating too much at any one meal.
Secondly, cutting out or severly reducing the amount of junk food in your diet is a must. 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. try to keep a bottle of water to hand at all times, perhaps leave one in your car. nearly all reactions in the body require water to some degree and that includes muscle building reactions also.
Fourthly, divide your meals up so that they contain roughly the following portions of protein, carbohydrate and fat. Try to make them equal to 50% carbohydrate, 30% protein and 20% fat.
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. 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, lean cuts of red meat, turkey breast,and skinless chicken breast.
For carbohydrates and long term release energy: 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 your meals will come naturally from the above foods. 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 word on timing of 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. With the afoermentioned guidelines adhered too you are then in a great position to start packing on some muscle mass.
