10 Sources For Building Muscle Mass

It's your power hour

It's your power hour. We're assuming you have about sixty minutes to do your thing in the gym. We're also assuming that you want to conserve your power energy for you blast sessions, and not for when you're sorting socks or rotating your tires. Hence, throughout the week, you want indulge yourself in foods that are heavy in the calories, the carbohydrates, and the proteins. Yes, some of them may contain small to moderate amounts of fat, but then again, your body needs some fat, too. Here are ten food suggestions that will add power to your workout hour.

Let's start out with the carbohydrates. For one, pizza is great (just stay away from the fatty toppings and go for a low-fat cheese). What you have is a nice carbohydrate and protein pie. Toss on a few healthier toppings like peppers and onions for additional vitamins and minerals. Oatmeal is also an excellent choice. Simply place it in a bowl and add some hot water. What you have is one of the best sources of carbohydrates, and a quick burst of energy that will propel you through your training session. Oatmeal is also good with vitamin-rich blueberries and strawberries. Finally, pasta, packed with 50 grams of carbohydrates per cup (mixed in with a little tomato sauce), is a tasty choice and is loaded with muscle-building proteins.

Fat isn't all bad. Anything associated with butter - as peanut butter surely is - usually leads to the dreaded three-letter word. Although peanuts are plenty fattening indeed, they're also planters of a number of rich nutrients like potassium, zinc, and vitamin E. Yogurt is also a smart choice - it's sweet, it's smooth, and it's sensational. Yogurt is not only a soothing refreshment for fitness fanatics, but it also blends a healthy balance of proteins and carbohydrates. Highly recommended comes the low-fat version.

Dan Quayle may not be able to spell them but I'm sure he knows about their nutritional significance. Potatoes are perhaps the best source of carbohydrates you'll find, packing some 30 grams inside of your average 4-ounce potato. Eggs are great, too. How do you like them anyway? It doesn't really matter because any way you flip them, boil them, fry them, or scramble them, the truth is that they're loaded with protein. However, try to spare yourself of the egg's yolk, for it is packed with fat and cholesterol.

Protein Drinks make a lot of sense too (almost a no brainer). Why else would they have a juice bar at nearly every health club throughout America? The ideal protein drink, if you can blend it with a carbohydrate-rich powder, will consist of 25% protein and 60% carbohydrates.

Finally, good old fashioned skinless chicken breasts and water take spots nine and ten. Chicken, in all forms, is loaded with protein, approximately 35 grams for a 4-ounce breast. We obviously recommend them grilled or baked as opposed to fried. Water should be drunk by the gallon. Actually, about a gallon a day - or perhaps eight glasses - is ideal, since your body cannot function without it. However, too much water may be detrimental to your fitness quest for it could be flushing out the minerals and vitamins that you need. Remember, everything in moderation, even water.

by: Paul Guenther

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