 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 your diet is poor regardless of how hard you train you won’t grow. So we will briefly outline some basic guidelines for a ‘build muscle diet’ and then we will take a look at some awesome bodybuilding foods.
Ok, quick guidelines for a diet to build muscle:
1) Eat 5-7 meals per day. This will enable you to easily consume the amount of calories you need in order to grow. It will also make sure that your body has high energy levels throughout the day.Â
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 may merely be a shake but ought to include a high amount 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) Take supplements if you can afford it. You may wish to try: essential fatty acids, whey protein, multi-vitamin pills 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) Drink water, little and often. water is important for many reactions in the body. They occur much more easily in the presence of ample supplies of water. Water is required for muscle growth do drink plenty. However you will feel bloated if you try to drink too much water at once.
OK, so we have got the basics down. 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. Naturally this will be an important factor for those wishing to stack on mass.Excellent sources of protein are: Chicken Breast, Egg Whites, Turkey Breast, Salmon, Tuna Cottage Cheese, 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. Fats are required by the body to sustain it’s metabolic functions. 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. you are not going to grow at all if you aren’t taking on board 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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