Muscle Building Diet Tips
Ever heard the saying "you are what you eat?" Well in the world of muscle building, it couldn't be more true. Having a poor diet is probably one of the biggest obstacles that prevents people from building muscle and increasing strength. As you know, weightlifting breaks down muscle fibers and causes a state of hypertrophy, which signals the body to begin rebuilding the damaged muscle tissue. All of the energy and materials needed to rebuild damaged muscles are stored within the food you eat. This is precisely why having a proper muscle building diet is extremely important.
What To Eat To Build Muscle
Focus on eating a well-balanced, healthy diet each day. Try to limit your intake of fast food and junk food, as these types of foods are usually high in fat and low in nutritional value.
Eat lots of lean protein. Protein is the number one nutrient needed to build muscle, so you should be sure to eat a protein-rich diet. Fish and poultry are excellent sources of protein, and they are low in fat. Beef is ok too, as long as it is a lean cut. Protein shakes are also a good idea, especially right after a workout.
Eat whole grain carbohydrates. Carbohydrates are the body’s major source of energy, so you will need a lot of carbs in your diet when you are on a muscle building program. Avoid white bread and foods with enriched flour, as these are just empty carbs with little nutritional value. Good sources are oatmeal, whole wheat bread, and brown rice.
Eat lots of fresh vegetables and fruits. These foods are high in fiber and have lots of vitamins to replenish your body after a hard workout. They also are low in fat and will help make your muscles lean and well-defined.
Limit your intake of fats. Fatty foods are high in calories but low in nutritional value. They also slow the metabolism, which will diminish muscle building. Minimize your intake of these types of foods to ensure that your body is using only the highest quality nutrients in rebuilding your muscles.
How Much To Eat To Build Muscle
Try to eat 5-6 smaller meals per day. This keeps your metabolism active throughout the day, which will result in a steady turnover of metabolites from your food and constant burning of fat and rebuilding of damaged muscle fibers.
It is also a good idea to have your first meal as early as possible, as soon as you wake up. Do not skip breakfast! It really is the most important meal of the day, especially if you are trying to build muscle.
When you don’t eat for extended periods or you eat a huge, high-fat meal, your metabolism slows down; this is bad because so does your muscle building. That is why you should eat a healthy breakfast early in the morning to jumpstart your metabolism and eat smaller, more frequent meals throughout the day to keep your metabolism building muscles at a steady rate all day long.
Keep an estimate of your calorie intake, as well as the relative amounts of each of the major food groups: protein, carbohydrates, and fats. A good guideline for a muscle building diet is to eat approximately 20 times your body weight in calories per day.
Of the total calories you eat, about 40% should be protein, 40% carbohydrates, and 20% fats. Obviously it isn’t possible to be exact here, but having this basic plan in your mind will help you make decisions about what to eat for each meal.
Click here for information about a muscle building lifestyle.