How To Build Muscle And Diet For Maximum Gains
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 just quickly we’ll outline a few basic rules for a great ‘build muscle diet’ and then we’ll reveal some of the best foods for building muscle.
Ok, quick guidelines for a diet to build muscle:
1) Eat 5-7 meals per day. This will mean that you can easily eat the required amount of calories in order for you to grow. {It will mean that your body has high levels of energy throughout the entire day}.
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 should be high in protein and may be a meal replacement powder drink. Also eat a meal or take a protein shake before sleeping so your muscle have quality calories to use to support growth throughout the night. After waking eat as soon as possible as your muscles will be low on energy at this time.
4) Take supplements if you can afford it. You may wish to try: essential fatty acids, whey protein, multi-vitamin pills and creatine. Whilst you know correct diet to build muscle is essential adding supplements can give an extra boost also.
5) Take on board water in small amounts regularly. water is critical to many reactions in the body. They occur much more easily in the presence of ample supplies of water. Muscle growth won’t happen without water. Try not to drink massive amounts at once as this will leave you feeling bloated.
Ok, so we have covered the basics there. Now then for muscle building purposes what food is good. 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. Greta sources of protein: Chicken Breast, Tuna Cottage Cheese, Egg Whites, Turkey Breast, Salmon, Lean Beef, Whey Protein.
Carbohydrate fuels day to day activities and workouts and also provides calories to support muscle growth.To help build muscle and maintain energy levels the following carbohydrates are recommended top be included in your diet: Sweet Potatoes, Baked Potatoes, Bagels, Brown Rice, Whole Wheat Pasta, Oatmeal, Fat Free Yogurt and Beans.
Build muscle diets often neglect to mention that fats are important too. Certain metabolic functions need to be sustained by different 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 source of vitamins and minerals are: Broccoli, Cauliflower, Asparagus, Green Beans, Peas, Carrots and Spinach.
You should be able to pack on a good deal of muscle mass if you follow the above guidelines. Remember that lots of calories are required by the body for both energy and to support the growth of enlarged muscle tissue and growth. If you do not eat enough calories then you aren’t going to grow. Follow these above rules and a sensible ‘build muscle diet‘ containing these types of foods and you should have no problems building muscle.
