Muscle Building Nutrition

If you are really serious about muscle building, you really need to consider proper nutrition as part of your daily regimen to seriously develop your muscles.Proper nutrition is just as important as the exercises you choose to perform.  Proper nutrition can be tied to how quickly and how well you lose weight, trim the fat and start building muscle.

As with muscle building, proper nutrition also requires a lot of discipline, consistency and education on knowing exactly what you need to eat to develop your muscles.

How Many Meals Should I Eat In A Day?

When you begin your journey on proper nutrition for muscle building, you will need to get away from long held beliefs about eating food.   Some of these beliefs are eating only 3 meals a day, not eating after 7pm at night and not to snack too much.

The truth is that you won’t just eat 3 meals a day, but you would more likely be eating at least 6 meals a day.   Say what?   You heard me right; you are going to eat at least 6 meals a day.   Current research has discovered that by eating more healthy meals throughout the day rather than more food in one sitting actually helps boost your metabolism as your body will have less of a chance to store food as fat and experience indigestion and bloating.   Balancing out 6 meals a day equates to eating every 3 hours within an 18 hour day when you are awake.

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Bad Nutrition For Muscle Building 

Instead of going straight to the proper nutrition for muscle building, I thought I’d go into the bad nutrition first so that you know what not to eat and avoid it.   Basically there are two types of foods that you should avoid, those foods that contain simple carbohydrates and those foods that are excessively salty and fatty.

Simple carbohydrates are things such as processed sugar, sodas and even natural foods like honey that will give you a quick boost of energy for a short amount of time and then as quickly as you get that energy, you’ll lose it again and feel completely wasted.   Simple carbohydrates will also quickly turn into stored fat if it isn’t burned off even quicker.

Foods that have excessive salts and fats can be found at any fast food restaurant, not to say anything really bad about fast food places, but sometimes the best tasting foods aren’t actually the healthiest and best for you.   Nothing can be truer about that last statement then when you apply it to your muscle building nutrition regimen.   Bad fats consist of any type of vegetable oils, animal fats and rich dairy products such as butter and heavy cream.   Good fats on the other hand are found in foods such as peanut butter, olive oil and fish oil, which can be taken in capsule form if you don’t want to eat a whole fish.

Good Nutrition - Balancing The Right Amount Of Protein, Carbohydrates And Fats 

Well, we’ve just covered the bad nutrition, so everything else that’s left over should be good nutrition right?   You know what?   You are absolutely right!   Knowing what the good foods are isn’t the only thing you need to know though, because there is a proper balance of eating the right foods and the right amount of foods.

Now as any person who is into muscle building knows, protein plays a very important part in developing your muscles and taking in the proper amount that you need to gain muscle should be taken into consideration.   When you go through a workout, you are basically breaking down your muscles and you will lose calories, what you need to do is to supplement your body with more calories than it loses so that you can build and grow your muscles.    The proper amount of protein intake should be about 35%-40% of your entire intake of calories.

Other foods you need to intake are complex slow burning carbohydrates, which are used as your body’s fuel when you stress your body during your workouts.   Carbohydrates are important because if you don’t have enough of it, your body will start to feed on your muscles for fuel and that means that you will lose muscle instead of building your muscle.   Carbohydrates should also consist of about 35%- 40% of your total intake of calories.   Good carbohydrates can be found in brown rice, potatoes, wheat, oatmeal, whole grains and so forth.

Finally, your diet should consist of about 30% good fats.   If you remember earlier, good fats can be found in peanut butter, fish oil and olive oil.   There are 2 types of fats that are good for you, but balance is the key to all of this.   Monounsaturated and Polyunsaturated fats are both good fats.   Balancing monounsaturated, polyunsaturated and saturated fats will greatly improve your muscle building objectives as well as your health.   Olive oil is a good source of monounsaturated fats and polyunsaturated fats can be found in fish oil.   The only type of fat you should avoid or keep in moderation is trans fats, because these are the artery clogging fats.   These can be found in fried chicken, fast foods, doughnuts, french fries and so forth.

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Finally, some last tips before leaving you.   When you are going for your workouts, make sure you eat a good balanced meal of complex carbs and protein 30-60 minutes before your workout and also get a protein meal shake after your workout.   This will ensure muscle building and growth.   Drink lots and lots of water because water aids in resistance to injuries and tissue performance.   I hope these nutrition tips can help you in your quest to quality muscle building.