How to Eat to Build Muscle
How to Eat to Build Muscle
How to Eat to Build Muscle
Eighty percent of body building is nutrition. Knowing what to eat to build your ideal body can be tricky. It's important you know how and what to eat to fully utilize your bodies full potential.
Protein: is a essential building block to build muscle. Therefore your diet should consist of a high protein intake. Weight lifting causes your muscle to tear and break down. Your muscles repair themselves when they rest, causing them to become stronger and grow bigger. Protein is required to facilitate repairs of muscle fibers, thus stimulating muscle growth.
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For moderate to significant muscle gains, your protein intake should be .7 grams to 1.0 grams of protein for every pound of body weight. The more your intense your training is, the more protein you should consume. If you are a hard gainer or are trying to build substantial muscle mass and gain a significant amount weight, you can consume up to 1.5 grams of protein per pound of body weight, but I don't recommend going over that. Your protein consumption should be spread out through your entire day. In order to fully utilize the body's potential to stimulate muscle growth, it is vital you consume protein immediately after a workout. You have about a 45 minute time frame after a workout where it is essential to consume at least 25 grams of protein. Your meals should be around 25 to 50 grams of protein. End your day with a high protein snack about an hour before bed time to help your muscles grow as they rest.
Your protein source should come from,
-egg whites
-fat free yogurt
-chicken
-fish
-nuts lean meats
-Whey protein
-skim milk
-soy milk
-lean meats
-Whey protein
Carbohydrates: fuel muscles and the central nervous system during physical activities. Complex carbohydrates are important for energy. Your Carbohydrate intake should be around 50% to 70% of your daily nutritional value. It is very important to know what carbs you are consuming, especially when it comes to dieting for muscle tone. Carbohydrates are a key essential to stimulating muscle growth. Carbs are your main sources of energy your muscles will need to endure the strenuous workouts you are performing to meet your goals. Without carbohydrates to fuel your body, you will begin lose muscle. Your body will begin to feed off muscle fibers for an alternate source of energy. Although fat is a secondary source of energy once your carb storage is depleted, it is not a sufficient source of energy for anaerobic training such as weight lifting or circuit training.
Your carb intake should be mostly during the first half of the day. You should also consume healthy carbs no less than an hour before your workout and as soon as possible right after your workout. It's good to have some complex carbs after your workout. A banana isgood since it is high in potassium which regulates water balance in the body, which is important after a strenuous workout since certain muscles may be dehydrated and cramping can occur.
Start to decrease your carbohydrates towards the end of the day; you will not need these carbohydrates for energy while you sleep. You will not burn these carbohydrates off and they will be stored as fat.
Here are some good complex carbs to include in your diet:
-Vegetables
-cereal
-nuts and seeds
-oats
-grains
-Whole wheat pasta
-whole wheat bread
-sweat potatoes
-brown rice
-apples
-oranges
-yams
Your carbohydrate intake should consist of high quality complex and simple carbs that consist of minerals and vitamins. Fruits and vegetables are great for fat loss to help you develop muscle tone and are vital to achieving optimal health. It is important to avoid sugar-based form carbohydrates, such as sweets, candy, and soda. Carbohydrates that are high in sugar are stored as fat and can make you tired. Your body's blood sugar levels are controlled by your carbohydrate intake. When you eat something like candy or soda, you can experience a momentary sugar rush, followed by a sudden crash of energy, leaving you feeling like you need a nap. This is caused by a sudden drop in your sugar levels. Your body responds to unusual high sugar levels by taking sugar out of the blood to feed the cells. This causes you blood sugar levels to bottom out which is the reason of the sudden drop of energy you feel after a sugar rush. This is not the case with complex carbohydrates which keep your blood sugar levels constant and provide prolonged energy.
Just a reminder if your looking for some great workouts and nutritional advise on building muscle and fat loss go see how to eat to lose fat
Fats: Regardless of popular opinion, your body needs fats. But it's it important to differentiate what kind of fats you need. Fats are stored as a secondary source of energy that is best used for exercises such as long distance running or other types of aerobic exercises. For anaerobic exercises such as plyometrics, sprinting, or weight lifting, fat is not an adequate source of energy.
Fat contains 9 calories per gram while carbohydrates and protein contain 4 calories per gram. This is why excess consumption of fat can lead to increase weight gain of fat. So it's best to keep your fat intake around 10% of your daily nutritional value.
Fat can be separated into two primary forms, saturated and unsaturated. Unsaturated fats are classified as either menstruated or polysaturated. These fats are necessary as they help you digest and utilize vitamins, such as A, D, E, and K. Without fat your body cannot absorb the essential benefits of these vitamins. These fats are also good for keeping your hair and skin healthy. There also good for helping lower cholesterol. The opposite is true for Saturated fats, which are best to be avoided. These fats clog arteries and raise cholesterol. If you're serious about building a lean muscular body, try to eat foods that have less than 5 percent of your daily value of saturated fat. Be sure to always bake your meats and avoid fried and grease foods.
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