Muscle Building Diet Guide
They go to the gym and work hard, but they don't feed their body the right nutrients to build muscle. So they never see any decent results from their training and wonder what they're doing wrong. You don't want to fall into that trap, so let's take a look at what needs to be done in terms of eating to gain weight and pack on the muscle.
Eat More Calories Than You BurnThe most basic rule you need to follow for your muscle building diet in order to gain weight and muscle is to consume more calories than you burn. Without doing this, you aren't physically able to put on any weight at all.Not all calories are created equal, and you need to eat the right types of calories to gain lean, muscular weight and not fat. So forget about all the junk food and crap that you might normally eat. You need the right high quality food to build muscle.
5-7 Meals a DayTo gain weight and build muscle effectively you need to forget about the traditional "3 square meals a day" approach of eating. For your muscles to build and repair you need to constantly provide them with the right nutrients throughout the day. So this means you need to increase your meal frequency.Every 2-3 hours you should have a meal consisting of high quality protein, carbohydrates, and some fat, to keep your body in what is called an anabolic, muscle-building state. These meals should be small in size and spread throughout the day. So this makes for 5-7 meals a day in your muscle building diet.
Eat Lots of ProteinTo build muscle you must follow a high protein diet plan. Protein is the most important nutrient in your muscle building diet, it's purpose is to build and repair muscle tissue in your body. It's important that all your 5-7 meals throughout the day include a high quality protein source.For best results in building muscle, you should consume anywhere between 1-2 grams of protein a day per pound of bodyweight. For example, if you weigh 160 pounds then you will need to have 160-320 grams of protein spread through each day. The protein you eat must come from high quality protein sources. Some examples of good sources of protein are the following:
Eat Quality CarbohydratesCarbohydrates are also important in the muscle building process. You should try to eat carbs that are lower on the glycemic index, since they won't promote fat storage as much as higher-glycemic carbs might.Some examples of quality carbs to build muscle are apples, brown rice, and oatmeal. Learn more about which carbohydrates you should include in your diet with our article Good Carbohydrates For Muscle Building.
Consume Quality FatsBelieve it or not, fats are essential to your muscle building diet. Good fats (unsaturated fat) have positive effects on your muscle gains and should be included in the diet.Some good sources are flaxseed oil, sunflower oil, olive oil, natural peanut butter and avacados. Try to stay clear of saturated fats as much as you can, but a little is ok now and then. More Muscle Building Diet ArticlesThe Pre Workout Meal Explains the importance of the meal before your workout and tells you when and what to eat for the best results.
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