Best nutrition for muscle building
When your goal is to gain muscle, you have to pay close attention to your diet, and consume the kind of food that gives you proper nutritional value for muscle gain. This is almost as important as working out regularly. Your hard training will get you less results, if you are not getting the right nutrition for muscle gaining. For hardgainers who find it a challenge to gain weight and muscle, it is especially crucial to be conscious about the sort of nutrition you are getting from your meals.
Here are my six tips on muscle building nutrition:
1. Start to eat more frequently, every 3 hours.
Eating every 3 hours is beneficial for those who want to gain muscle, those who are trying to lose fat and build muscle, as well as those just wanting to add muscle.If you skip meals to lose fat, your body could start to store fat as a defense mechanism.When you eat more frequently, it helps fat loss,because eating more often speeds the body's metabolism. It is crucial for skinny folks who have trouble gaining weight to eat more often, because if the body doesnt have a constant energy source, it could begin using up muscle
tissue for the energy it requires.When the body is using muscle tissue for energy than of course the muscles arent growing.
2. Your muscles need protein to grow.
Protein-rich foods are for instance: eggs, seafood, meat, beans, cheese, kinoa, peas and cottage cheese.For muscle growth,a good amount of protein in your meals per day is around 1,5 grams per pound of bodyweight (3,2 g per kilo).Every one of your meals should then contain 40-60 g of protein. Protein is a necessary growing material for the muscles, and it accelerates muscle recovery.You could use powdered protein also, but it should not be more than 40% of the daily consumption of protein. Protein supplements do not have all the vitamins, minerals and digestive enzimes that naturally protein rich food does, so this way you make sure you are getting what you need.
3. The body's fuel comes from carbs. They are a very important part of your muscle gaining diet.
Carbs can be put in three categories, simple (sugars), complex (whole grain breads, brown rice), and fibrous (vegetables).Complex carbs are the best ones for growing muscle, they release a slower and longer lasting energy which is important when you are working out hard. Pasta, cornmeal, bran, brown rice, oatmeal and whole grains all contain high complex carbs.Post-workout and in the mornings is when you should have the most carb rich food.Eating well post-workout is important for muscle building and muscle recovery. It is suggested that the amount of carbs in your food should be on a daily basis, 2,5 g per pound of bodyweight (5,5 per kilo of bodyweight).
4.It's important for muscle recovery to eat vegetables.
Each meal should contain 1-2 cups of veggies and fruit.You get anti-oxidants, vitamins and minerals from fruits and veggies and they speed muscle recovery and heal damaged muscle cells. High levels of acid loads to the bloodstream, which are created by grains and proteins, need to be balanced out with alkaline rich vegetables and fruits Loss of bone strenght and muscle mass can be the result of too much acid in the bloodstream.
5.You need fat in your diet too.
Depending on if you want to lose bodyfat or not, fat should be ten-30% of your meal. 10% if you are trying to lose bodyfat, 30% if you are a hardgainer and find it difficult to gain weight, and 20% is the normal amount. Our body needs fat, and it is useful for the body in many ways. As an example, it plays a part in the diffusion of oxygen into the blood, it benefits our energy levels and contributes to mental health. People in many western countries tend to be lacking in essential fatty acids, which can be found in foods such as: seafood, olive oil, pumpkin seeds and walnuts.
6. Keep a log of your meals.
In order to keep track of the food you are consuming, and wheather it is helpful to your muscle building efforts, keep a log of what and when you eat. Gather information about every meal, and its nutritional value, the amount of fat, carbs and protein you are consuming. Even if this doesn't sound very fun, it gets into a habit very fast, and has many benefits.Setting your phone's alarm to ring whenever it's time for your next meal is a great idea if you have a tendency to forget meals.
By following these simple guidelines, your diet should be optimized for muscle building.
I hope you found this article beneficial and that it will help you in your muscle building efforts.
Here are my six tips on muscle building nutrition:
1. Start to eat more frequently, every 3 hours.
Eating every 3 hours is beneficial for those who want to gain muscle, those who are trying to lose fat and build muscle, as well as those just wanting to add muscle.If you skip meals to lose fat, your body could start to store fat as a defense mechanism.When you eat more frequently, it helps fat loss,because eating more often speeds the body's metabolism. It is crucial for skinny folks who have trouble gaining weight to eat more often, because if the body doesnt have a constant energy source, it could begin using up muscle
tissue for the energy it requires.When the body is using muscle tissue for energy than of course the muscles arent growing.
2. Your muscles need protein to grow.
Protein-rich foods are for instance: eggs, seafood, meat, beans, cheese, kinoa, peas and cottage cheese.For muscle growth,a good amount of protein in your meals per day is around 1,5 grams per pound of bodyweight (3,2 g per kilo).Every one of your meals should then contain 40-60 g of protein. Protein is a necessary growing material for the muscles, and it accelerates muscle recovery.You could use powdered protein also, but it should not be more than 40% of the daily consumption of protein. Protein supplements do not have all the vitamins, minerals and digestive enzimes that naturally protein rich food does, so this way you make sure you are getting what you need.
3. The body's fuel comes from carbs. They are a very important part of your muscle gaining diet.
Carbs can be put in three categories, simple (sugars), complex (whole grain breads, brown rice), and fibrous (vegetables).Complex carbs are the best ones for growing muscle, they release a slower and longer lasting energy which is important when you are working out hard. Pasta, cornmeal, bran, brown rice, oatmeal and whole grains all contain high complex carbs.Post-workout and in the mornings is when you should have the most carb rich food.Eating well post-workout is important for muscle building and muscle recovery. It is suggested that the amount of carbs in your food should be on a daily basis, 2,5 g per pound of bodyweight (5,5 per kilo of bodyweight).
4.It's important for muscle recovery to eat vegetables.
Each meal should contain 1-2 cups of veggies and fruit.You get anti-oxidants, vitamins and minerals from fruits and veggies and they speed muscle recovery and heal damaged muscle cells. High levels of acid loads to the bloodstream, which are created by grains and proteins, need to be balanced out with alkaline rich vegetables and fruits Loss of bone strenght and muscle mass can be the result of too much acid in the bloodstream.
5.You need fat in your diet too.
Depending on if you want to lose bodyfat or not, fat should be ten-30% of your meal. 10% if you are trying to lose bodyfat, 30% if you are a hardgainer and find it difficult to gain weight, and 20% is the normal amount. Our body needs fat, and it is useful for the body in many ways. As an example, it plays a part in the diffusion of oxygen into the blood, it benefits our energy levels and contributes to mental health. People in many western countries tend to be lacking in essential fatty acids, which can be found in foods such as: seafood, olive oil, pumpkin seeds and walnuts.
6. Keep a log of your meals.
In order to keep track of the food you are consuming, and wheather it is helpful to your muscle building efforts, keep a log of what and when you eat. Gather information about every meal, and its nutritional value, the amount of fat, carbs and protein you are consuming. Even if this doesn't sound very fun, it gets into a habit very fast, and has many benefits.Setting your phone's alarm to ring whenever it's time for your next meal is a great idea if you have a tendency to forget meals.
By following these simple guidelines, your diet should be optimized for muscle building.
I hope you found this article beneficial and that it will help you in your muscle building efforts.
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