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Muscle Building Nutrition
You can shape up your body well and improve your look if you focuss on diet and nutrition. Avoid fatty foods like cookies, chips, candy, chocolate, cake, fast food and fried food. However, not all fat is bad for you. You can get healthy fat from fish, nuts and some oils such as flax seed oil. In order to gain good muscles you must go ahead with strength training and nutrition simultaneously. While strength training provides you with the stimulus for muscle growth - you can get raw materials for the new muscle from diet. There are certain nutritional foods which you can maximize muscle and minimize fat.
Here are some nutritional tips which can enable you to gain good muscle and strength:
- Consume plenty of protein.
- Improve your nutritional program with nutritional supplements
- Eat 5-6 small meals a day.
- Take eggs, whole-wheat toast, fruit etc. in breakfast.
- Your mid-morning should include protein shake such as Myoplex.
- Take sandwich (meat, veggies, and whole-wheat bread) fruit or veggies etc at lunch.
- Take anything that can be healthy for your body in mid-afternoon schedule.
- Your post workout should include food with abundance of protein such as protein shake and protein bar.
- Your supper should include meal having contents of protein and some whole grains and veggies.
- Consume lots of carbohydrates
- Keep good fats in your meal plan
- Don't put yourself on starvation diet
- Diet ratio
- Drink plenty of water.
- Consume more calories
- Eat whole grains
Take at least 1 gram protein per pound of body weight each day. For example, if you weight 150 pounds, your body will require at least 150 grams of protein every day.
Nutritional supplements are taken to boost an existing nutritional program. Your sport supplement schedule can make your performance effective with the perfect combination of nutrients and nutrition programme. You must take appropriate amounts of nutrition supplements at appropriate times so as to ensure their effective functioning.
Eat a small meal once in every three hours in order to put your muscles in a fat burning mode. Your muscles would get a steady but not excessive supply of nutrients through eating of small meal in every three hours. This will also boost your energy levels and resist your hunger which often causes cheating with fat-building, between meal snacks. You can follow the example schedule given below.
Take at least 3 grams of carbohydrates per pound of body weight every day. Pasta, rice, oatmeal, potatoes and yams and fibrous veggies such as broccoli and asparagus are some of the complete sources of carbohydrates.
It is good idea to limit fat intake but it is not good to think of eliminating good fat because fat is involved in the production of many hormones including testosterone besides giving a healthy look to skin and hair. It is therefore difficult to build muscle mass through an extremely low fat diet. Your body will require certain amount of fat for processing of fat metabolism. Fat also brings down the glycemic index of many high carb foods. It is clear that eating too little fat makes it difficult to burn unwanted fat.
Putting yourself on a starvation diet as it will no way serve your purpose. You must take sufficient amount of good foods in order to maintain lean muscle mass instead of overindulging to the point of increasing fat storage. You can note down the calorie content and macro nutrient breakdown (grams of protein, carbohydrates, and fat) of your food, on a notebook to keep yourself more focussed on your goal.
Your should keep a diet ratio of 50 to 55% carbohydrates, 25 to 30% protein and 15 to 20% fat.
Drink at least 2 gallons a day during and in between your meals. Muscle comprises 70 percent water. A high protein diet and intense exercise will require more water. Water helps to carry vitamins, minerals, and supplements and even foods throughout you body. The intake of water less than that required in the body will lead to decrease in muscle fullness and will result in a toxic build-up of ammonia, urea, and other waste products.
Increase the amount of calories in a gradual manner over a period seven to ten days in order to boost your caloric intake. By doing so you will be using extra calories like fuel instead of storing it as fat.
Don't take white bread and flower anymore. Rather take whole-wheat bread and cook with whole-wheat flower to extract more nutrients from them. Whole also stick with you for a longer period.