8 Diet Tips For Effective Muscle-building Diet
When trying to add muscle, you should be gaining from half a pound to two pounds of muscle every week
. In order to accomplish this, you should increase your caloric intake to get faster results. However, there’s a right way and a wrong way to go about it. Here are some tips that can keep you on the right track:
1. Organic greens are a great way to start your day. Wake up your system with a healthy dose of vitamins and minerals, bolstered by the amino acids, phytonutrients, chlorophyll and alkaline salts that the greens will provide. This will get your system into an alkaline state and provide your cells a healthy environment in which to grow.
2. Eating five calorie-rich meals spaced evenly throughout the day will create a positive rhythm that will maintain your metabolism where you want it to be. Healthy whole foods and a muscle-building protein shake at least once per day should be part of your diet. It may seem as though the extra calories are excessive, but they’re a necessity to provide for the growth of new muscle tissue.
3. When spacing your meals throughout the day, it’s important to ensure that your carb intake is evenly distributed as well. Ideally, you should consume your carbohydrates before and during training, one hour after training and then again, four hours after. The idea is to provide carbs only when needed for intense activity.
4. Spacing your carb intake is important, but it’s just as important to vary the source of those carbs. For instance, don’t consume only potatoes, as this won’t help your system perform to peak capacity and focusing on only one source can even lead to food allergies. Vary your carb intake between foods such as oatmeal, beans, potatoes, brown rice, yams, Ezekiel bread and small servings of fruit. If you substitute a shake, the best option would be a Karbolyn or Vitargo carb powder, two of the best choices on the market today. In a pinch, Gatorade can be a decent substitute.
5. Any muscle-building diet should contain a healthy amount of protein, as this boosts both absorption and digestion. Your protein sources should be varied, as well, between options such as sirloin, salmon, buffalo, poultry and eggs. If you decide to opt for a protein shake now and then, go for the top supplement, hydrolyzed protein.
6. Vegetables should always be an important part of your diet -besides being tasty, they’re good for you. With every meal, include at least one cup of veggies to assist absorption, digestion and to help control your blood sugar level.
7. Again, vary the sources of your fat intake. A variety of monounsaturated, polyunsaturated and saturated fats should be part of your muscle-building diet. There are plenty of good sources that are tasty, such as pecans, walnuts, almonds, cashews, and pumpkin or sunflower seeds, as well as coconut oil, olive oil and nut butters.
8. You can stay hydrated, encourage muscle growth and reduce the effects of cortisol in your bloodstream by drinking a shake half an hour into your workout. Add 5-10 grams each of branch chain amino acids and glutamine, 3-5 grams of creatine and 30-50 grams of carb powder to put a real punch in that shake.
It’s important to remember that intense muscle-building training is asking a lot of your system. You’re trying to burn fat and create muscle simultaneously, and your body needs the right building blocks and chemistry to accomplish this. If you’re serious about muscling up, your diet is a critical component in the process.
by: Vince DelMonte
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