nutrition for building muscle

nutrition for building muscle

Muscle Building Nutrition For Maximum Muscle Gain!

You’ve probably heard and maybe even experienced the fact that muscle building nutrition is responsible for 80% of your bodybuilding results. If you want to build muscle mass you absolutely must pay attention to your diet.

Neglecting to do so can severely limit your progress causing much frustration and also leaving you with an undeveloped physique. Here are a straight forward set of guidelines that should put you on the road to a correct muscle building nutrition plan:

Eat a small meal at least every 2-3 hours. Not doing so induces your body’s metabolism to go into starvation mode which slows down your metabolism and can lead to your body storing fat more readily. Also eating often puts your body in a more anabolic muscle building friendly state.
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Keep consumption of artificial sweeteners, sugars and saturated fats to a minimum. These can all lead to serious health problems and can inhibit the body’s ability to recover from injuries and workouts, in fact some people report that cutting sugary things out of their diet led to them feeling less back pain.

Where possible and expense permitting try eating organic foods. This avoids a lot of the extra chemical garbage that is put into much of our food these days and will boost your muscle building nutrition plan no ends.

Keep yourself performing to your highest level by remaining well hydrated. Drink at least a gallon of water a day to do so. Remember the majority of your muscles are made up from water.

Ensure a sufficient intake of protein. As we all know protein is responsible for building muscle so it makes sense to consume a good portion of protein at every meal. One gram of protein per kilogram of bodyweight is a good starting point. Sources such as fish and lean white meat are ideal.

Include a portion of vegetables with as many of your meals as possible. This is where you will get a great deal of your vitamins and minerals from that will help support the muscle building chemical reactions that need to take place in your body in order to grow.

For protein and muscle building nutrition eat: turkey, red meats, chicken, fish and shellfish, eggs, dairy products. These are terrific sources of high quality protein so make sure to include them in your daily meals as often as you possibly can. However, caution is advised as these foods are also particularly high in saturated fat so it would be sensible to mix them with the following foods that supply protein but with a much less fat: egg whites, lean meats like poultry and fish, non-fat or low-fat milk and dairy products, turkey breast, lean cuts of red meat and skinless chicken breast.

For carbohydrates, long term release energy make sure to include in your muscle building nutrition plan: bagel, pasta cereals, bread, brown rice, oatmeal, and potatoes. For instant bursts of energy take on board: fruits such as apple, raisins, orange, bananas, grapes and sports drinks. Just after or before workouts is the ideal time for these.

Don’t worry about the fat portion of your meal that will of course take care of itself from the other foods naturally. Also make sure you include plentiful leafy green vegetables such as broccoli, cabbage, spinach, lettuce and so on which are packed full of vital vitamins and minerals. If you have enough money for muscle building supplements then go for a decent multi-vitamin, essential fatty acids, whey protein and creatine.

You will use carbohydrates more efficiently directly after your workouts and at breakfast time as this is when your insulin sensitivity is at its highest. At this time most of the carbs will be used for building muscle.

Be aware of your sodium levels. If they drop low then your performance will inevitably suffer, this is especially easy to happen when you are training in hot environments and in the summer time.

For more comprehensive muscle building nutrition plans you can find all you need to know and more here: