Do You Know What To Eat To Build Muscle?
September 12th, 2009 | 
Author: Ok, cool, you have made the decision to pack 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 are aware that you are going to have to life weights. However you may not be aware of what to eat to build muscle and of the correct muscle building nutrition. This mini muscle building nutrition guide will give you enough knowledge to install an effective muscle building diet.
Firstly to build muscle, eat more often. Try to eat 5-7 smaller meals every day. This is due to the fact that excess calories are required in order for your body to support muscle gains. If you don’t get enough calories then you cannot build muscle. 5-6 small meals every day will ensure that you can get enough calories without filling yourself overly at any single particular meal.
Secondly, you will have to significantly reduce the amount of junk food in your diet. Go admit it, we are all at times prone to eating junk food at some time and it is these measl that we need to cut out.
Thirdly, you are going to need to take on more water than you are used to. carry a water bottle around with you and keep one in your car. nearly all reactions in the body require water to some degree and that includes muscle building reactions also.
Fourthly, divide your meals up so that they contain roughly the following portions of protein, carbohydrate and fat. Attempt to split your meals in to seperate amounts of 50% carbohydrate, 30% protein with the rest to come from fats.
Fifthly, you will need to educate yourself as to the kinds of foods that you should be eating. 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 terrific sources of quality protein so include them in your daily meals as often as possible. 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 short term energy to be consumed near your workouts try fruits such as apple, raisins, orange, grapes, bananas and sports drinks.
The fat portion of the meal will naturally come from the foods that you will be consuming and will thus take care of itself. Also be sure to get plenty of vitamins and minerals from leafy green vegetables. If you have spare cash for supplements then shoot for a decent multi-vitamin, whey protein, essential fatty acids and possibly creatine.
Finally a few words of advice on exactly when to eat. To build muscle eat within one hour of finishing your workout, before bed and immediately on rising. These are critical times if you want to ensure muscle growth. With the afoermentioned guidelines adhered too you are then in a great position to start packing on some muscle mass.
My friends blogs on other sites
Posted in Build Muscles | 
Tags: build muscle eat, build muscle mass, how to build muscle, muscle building nutrition
