What To Eat To Build Muscle

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 clearly you know that weight training is going to be necessary. However you may not be aware of what to eat to build muscle and of the correct 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 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 are not taking on enough calories then you will not be able to 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, cutting out or severly reducing the amount of junk food in your diet is a must. 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 are going to need to take on more water than you are used to. try to keep a bottle of water to hand at all times, perhaps leave one in your car. nearly all of the bodies reactions need H2O to some extent and of course it is required for muscle building reactions too.

Fourthly, try to divide each meal up into portions of the following amounts of protein, carbohydrtates and fats. Try to divide them into 30% protein, 50% carbohydrate with the remainder coming from fats.

Fifthly, you are going to need to educate yourself as to what sorts of foods are useful for you to 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 brilliant sources of quality protein so include them in your daily meals as regularly as you can. 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 sustained energy release: bread, brown rice, oatmeal, bagel, pasta cereals and potatoes. For immediate shots of energy consume: fruits such as apple, grapes, bananas, raisins, orange mand 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. If you desire muscle growth then these are very important times. With the above muscle building diet guidelines in place then you are in an excellent position to start building muscle mass fast.

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