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. If you don’t have good muscle building nutrition then no matter how much you lift you won’t progress. 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 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 prior to your workout and eat immediately or at least within an hour after your workout. The post workout meal maybe a meal replacement powder and should include a high dosage of protein. taking a energy drink or eating a snack before retiring to bed is a good idea also as this means your body will have enough calories to support growth throughout the night. You muscle will be short on energy at this time so eat as soon as possible after waking.
4) If you can afford it take supplements. You may wish to experiment with: essential fatty acids, creatine, whey protein and multi-vitamin pills. Whilst you know correct diet to build muscle is essential adding supplements can give an extra boost also.
5) Regularly drink small amounts of water. water is essential for a great many of the reactions in the body. They will occur much more easily when water is not limited. Water is required for muscle growth do drink plenty. However you will feel bloated if you try to drink too much water at once.
Alright, so we have go the basic covered. 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.Excellent sources of protein are: Chicken Breast, Egg Whites, Turkey Breast, Salmon, Tuna Cottage Cheese, Lean Beef, Whey Protein.
Carbohydrate helps support the bodies muscle growth and is the bodies supply of energy for day to day activities and workouts.To maintain energy levels and also to support muscle growth try and include the following in your diet: Brown Rice, Baked Potatoes, Bagels, Oatmeal, Fat Free Yogurt, Whole Wheat Pasta, Sweet Potatoes, 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 sources of vitamins and minerals are: Broccoli, Cauliflower, Asparagus, Green Beans, Peas, Carrots and Spinach.
By following the above guidelines you ought to be able to pack on some serious size. Just don’t forget that in order to grow your body needs to take on board excess calories for energy and to support mucle growth. You will not grow if you do not consume excess calories. Follow these above rules and a sensible ‘build muscle diet‘ containing these types of foods and you should have no problems building muscle.
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