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 briefly we’ll go over a few simple rules to follow for a superb ‘build muscle diet’ and then we’ll uncover some of the best foods for building muscle mass.
Ok, quick guidelines for a diet to build muscle:
1) Eat 5-7 meals per day. This will allow you to comfortably take on board enough calories to grow. (It will ensure that your body maintains high energy levels throughout the 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 may merely be a shake but ought to include a high amount of protein. Also consuming quality calories from either a meal or protein shake is a wise idea just before sleeping so that you can support muscle growth during the night. Also eat as soon as you can upon waking as your muscle will be short on energy at this time.
4) Take supplements if you can afford it. The following are excellent supplements to try: multi-vitamin pills, essential fatty acids, whey protein and creatine. Whilst you are aware to build muscle diet is key you may also wish to give yourself an further boost by taking supplements.
5) Take on board water in small amounts regularly. many of the reactions in the body require the presence of water. Ample supplies of water will produce much more efficient reactions. Muscle growth requires water so drink it. You will be left feeling bloated and full if you drink massive amounts of water at once.
Well, we have gone through the basic points then. Now what food precisely is good for building muscle. Here are some great foods for your to try:
Protein is needed for growth and repair of muscles. Obviously this is important for muscle gain seeker.Sources of protein are: Tuna Cottage Cheese, Egg Whites, Turkey Breast, Chicken Breast, Whey Protein, Salmon, Lean Beef.
Carbohydrate fuels day to day activities and workouts and also provides calories to support muscle growth. Include in your diet these excellent carbohydrates to help build muscle, : Brown Rice, Whole Wheat Pasta, Sweet Potatoes, Baked Potatoes, Bagels, Oatmeal, Fat Free Yogurt and Beans.
Build muscle diets often neglect to mention that fats are important too. Some essential metabolic functions require certain 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.
With those few points in mind there is no reason why you shouldn’t be able to pack on muscle mass relatively quickly. Just remember that you need to eat a lot of calories to both give you energy for training but also so that you have excess calories that can be used for muscle growth. If you do not eat enough calories then you aren’t going to grow. OK now you know what to eat to gain muscle you should have no problems building muscle.
