Posts Tagged ‘build muscle eat’

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 just want to improve your sporting performance. 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 to consume 5-7 mini meals each 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. 5-6 small meals every day will mean that you can take on enough calories without stuffing yourself too much at any single meal.

Secondly, you will need to cut out a lot of the junk food that you are probably eating at the moment. 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. Ensure that you have a bottle of water near you throughout the day to sip from. nearly all of the bodies reactions require water to some degree or other and that includes muscle growing reactions too.

Fourthyl, each meal should contain roughly the following proportions of carbohydrates, proteins and fats. 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 great sources of protein so try and include them in your diet. 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.

Don’t worry about the fat portion of your meal that will take care of itself from the other foods naturally. 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.

Finally a few words regarding the timing of your meals. To build muscle eat within one hour of finishing your workout, before bed and immediately on rising. If you desire muscle growth then these are very important times. You will be in a great place to start making good muscle gains if you follow the above guidelines.