subject: Simple Muscle Building Nutrition For Beginners [print this page] If you are just starting out weight training, you have to realize that adding muscle mass is a gradual process, and that you will have to eat more calories than you need for normal bodyweight maintenance consistently every single day.
Consuming more calories than your body needs on a daily basis will put you into a calorie surplus (excellent for muscle growth) and consuming fewer calories will put you into a calorie deficit (bad for muscle growth).
That being said, most beginniers who are just starting out weight training dont realize just how important frequent and consistent eating is and how quickly it will speed up weight gain, primarily muscle tissue.
As an example; lets take a 150-pound guy who has less than 6 months of weight training experience whos goal is to build muscle while maintaining reasonably low levels of bodyfat.
In order to add as much lean muscle tissue as possible while minimizing body fat accumulation, our 150 pound guy would have to consume at least 16 to 18 calories per pound of body weight each day which would come out to approximately 2250 calories.
Carbohydrate consumption would have to be emphasized especially complex carbohydrates. Complex carbs are superior to simple carbs as they provide sustained long-term energy needed for muscle growth and recovery.
At least 40 percent of your daily calories should come from complex carbs. Some great sources of complex carbs are oatmeal, whole-grain pasta, brown rice, vegetables, whole wheat bread and sweet potatoes.
For optimal growth, protein intake needs to be at least one gram per pound of bodyweight every day which would come out 150 grams for our 150 pounder.
Dietary fats should be consumed at about 0.5 grams per pound of bodyweight per day which for our 150 pound bodybuilder would come out to roughly 75 grams per day.
Focus on eating healthy fats such as salmon, olive oil, avocados, mixed nuts, fish oil and omega-3 rich eggs. Omega-3 fats will help with the muscle rebuilding process by reducing inflammation and strengthening joints.
I just cant stress this point enough but proper nutrition will be the determining factor when it comes down to how quickly youll be able to gain muscle mass when combined with a properly structured weight training program.
