subject: Nutrition Building Muscle Mass - Part 1 by:Peter Harris [print this page] Any bodybuilder that has had even token success knows that proper nutrition is absolutely necessary in building quality, lean muscle mass. If you aren't aware of the crucial role that proper diet plays in developing your physique then this article will help outline everything you need to know about nutrition building muscle mass and then some. In part 1 of this series I will discuss the first 5 most common areas regarding nutrition that you need to be aware of.
The first 5 tenents of proper nutrition and building lean muscle mass to be discussed in this article include protein, carbohydrates, fats, eating more frequently and pretraining meals.
1. Protein: Never underestimate the significance of protein in your diet. Of all the macronutrients nothing is more valuable than protein in assisting your muscles in growth and repair. The common rule of thumb is to consume 1 gram of protein per pound of bodyweight on a daily basis. If you find that recovering from a workout or adding size is becoming a struggle or you are not achieving the results that you want you can try to up your protein intake to 1.5 grams per pound of bodyweight.
2. Carbohydrates: Consider carbohydrates as having a dual function in your mass building efforts. If you want to maximize growth you need to have an adequate carbohydrate supply. When digested carbs will convert into glucose which can be used as immediate fuel or a source of energy during your workouts. When the body has surplus stores of glucose it will be used as muscle glycogen which is stored energy that can influence your body's ability to recover as well as its endurance for exercise. Carbohydrates can also influence muscular growth because they help boost insulin levels. Insulin in turn helps move amino acids into the muscles which can ultimately enhance growth.
3. Fats: Many bodybuilders will shy away from fats as they are trying to create a slim and muscular appearance. The good fats, mono and polyunsaturated fats, can play a significant role when trying to achieve greater muscle mass. Fat will work within the body to help decrease the burning of both glucose and amino acids. The more slowly your body burns glucose or amino acids the more readily available these components are in assisting muscular growth. Restricting the fat in your diet can also minimize the production of testosterone which will limit your ability to achieve greater muscle mass.
4. Meal Frequency: If you've been involved in weightlifting or body building for any length of time you have likely heard that it is better to eat 5 or 6 small meals spread throughout the day vs. 3 bigger meals. The idea behind this is to supply your system with nonstop distribution of nutrients to encourage continuous muscle healing and growth. If you tend to eat fewer and larger meals then your system will respond with bloating, poor absorption of nutrients and increased fat storage. Plan your meals and in between snacks so you are consuming some nutrients every 2 to 3 hours.
5. Pretraining Meals: It's in no way recommended to eat a huge, heavy meal prior to working out but a well-proportioned preworkout meal can work wonders to helping you accomplish a productive workout followed by solid recovery. Eating a well-balanced preworkout meal can help raise your level of insulin which will help decrease the amount of tissue damage that goes along with aggressive training. Elevated insulin levels with an acceptable supply of amino acids can minimize the affects of muscle fiber breakdown during your workouts.
About the author
Peter Harris is a health care professional and author and writes frequently about diet, exercise and nutrition.
Practicing these 5 nutrition building muscle mass tips can make a significant difference in both your workout recovery rate and ultimately your gains in lean muscle mass. Learn more by clicking here now: Muscle Building Nutrition
There are many more suggestions and tips about muscle building nutrition in parts 2 & 3 of this article. Discover what those are by clicking here now for part 2: Nutrition 2 and here for part 3: Nutrition 3
