It is a well known fact nowadays that your build muscle diet is a critically important component of your total fitness regime that will determine the degree of your bodybuilding success. If your diet is substandard and lacking in key nutrients and food types, regardless of how hard you train you won’t gain the muscle mass and definition you desire.
Let’s review a few simple but essential rules to follow to design and implement a superb build muscle diet, and then we’ll uncover some of the very best quality and targeted foods for building muscle mass. Here are some quick guidelines for a diet to build muscle:
1. Consume 6-7 quality, well-planned meals per day to sustain a high metabolism and avoid glycemic spikes. This will make it much easier for you to metabolize the required amount of calories in order for you to gain muscle mass. Also, it will ensure your body has high energy levels throughout the entire day to fight fatigue, maintain an elevated mood and assist recovery and muscle repair.
2. Your build muscle diet should consist of roughly 50% carbohydrates, 30% proteins, and 20% fats. This provides sufficient amounts of the amino acids you require to build muscle mass, and the energy you will need for your workouts for sustaining a high metabolic rate. Many bodybuilders make the mistake of eating too little fats, but they don’t realize that fats are crucial for optimal functioning and losing weight.
3. The timing of your meals is extremely important on a build muscle diet. Eat approximately 1 1/2 to 2 hours before you workout so your body has sufficient time to metabolize the proteins for building muscle and carbohydrates for energizing your workouts.
Also, be sure to eat within an hour after your workout, even if you only have time to drink a protein shake. This is necessary to maintain consistent nutrient flow to the muscles and other organs that have undergone the tremendous stress of your workout and are striving to recover and grow. Another time to drink a high protein shake is right before going to bed so you can build muscle mass while sleeping. Remember, your growth hormone output peaks in early sleep, so be sure it has the nutrients available to assist it in building muscle and facilitate repair. Always eat as soon as you awaken since your muscles will be low on energy at that time and hungry for nutrition.
4. Add supplements to your build muscle diet to help you pump up muscle mass. Based upon what you can afford, consider taking Omega-3 fatty acids, multivitamins, creatine, DHEA, testosterone or its precursors, IGF-1 and whey protein. A healthy diet targeted at heavy lifting is crucial to build muscle mass; the right supplements can give your diet a massive energy boost.
5. Drinking plenty of water throughout your day helps your body build muscle mass. Water is important to many of your body’s functions including building muscle mass. Staying hydrated is necessary for peak cellular energy production, and helps clear toxic substances from the body. Drinking too much water at once can make you feel nauseated and bloated. It is best to drink smaller amounts consistently throughout the day. Water is an important complement to your build muscle diet.
Those were five good tips for building muscle mass. Now let’s look at the specific kinds of foods you should eat on your build muscle diet to optimize your exercise routines.
Protein is obviously essential to build muscle mass so you must get plenty of high-quality protein in your build muscle diet. These are great sources of protein: egg whites, turkey breast, cheese, tuna, cottage cheese, lean beef, salmon, chicken breast, and whey protein shakes. High quality whey protein isolate is best because of its quality protein density which has the highest Biological Value. That means it is easiest for your body to assimilate and use to build muscle mass, and filters out any unwanted substances unnecessary for the specific task of building muscle. It also has the highest quality protein profile, containing all the necessary amino acids in the right quantities.
Carbohydrates are another extremely important component of your build muscle diet because they provide the calories and energy that are needed to sustain heavy exercise and bodybuilding routines to build muscle mass. To sustain high energy and fuel your muscle growth add these foods to your diet: beans (high in antioxidants), sweet potatoes, whole wheat pasta, baked potatoes, brown rice, fat-free yogurt (providing enzymes helpful in digestion and nutrient assimilation), bagels, and oatmeal. Eat whole grain carbs whenever possible for the fiber, which is necessary for optimizing weight and helps fight disease.
Again, many people don’t realize it, but a well rounded build muscle diet must also contain the right amount of high quality fats in order to grow muscle mass. Include these good fats in your diet: flax seed oil, fish oil, olive oil, avocados, nuts, and peanut butter. The omega 3 fatty acids are one of the super supplements, beneficial for everything from protecting your brain to sustaining your heart and everything in between. A healthy lipid profile is vital for health and lean muscle mass.
Your body also needs a substantial supply of vitamins and minerals in order to function properly and operate in a state of health, especially under the increased demands and stress of bodybuilding. It is known that bodybuilders often suffer from a suppressed immune system because of the physical stress on their bodies. Your body must be healthy first before it can build muscle mass.
You should take high quality supplements, but you can also get substantial amounts of vitamins and minerals by adding healthy foods to your build muscle diet like asparagus, peas, spinach, beans, carrots, green beans, spirulina, acai berry, cauliflower, and broccoli. You should also make fresh fruit and vegetable juices which are packed with massive amounts of natural vitamins, minerals and other antioxidants.
By following these suggestions you will be able to build serious muscle. Remember that lots of calories are required by the body for both energy and to support the growth of enlarged muscle tissue. If you don’t consume excess calories you won’t grow. OK, now that you know what to eat to gain muscle, go do it.