Muscle Building Diets
Muscle Building Diet Recommendations – Critical Facts You Ought to Be Aware Of
Not all diets are the same. This is even more true for those who are eating to bulk up. Muscle building diets are different from regular ordinary meals because of the nature of muscle building itself. Tearing down muscle tissue and building it back up again requires more than the usual everyday diet. A muscle builder’s nutritional requirements have to be met since food is the fuel that makes muscles grow. The best muscle building workout is doomed to fail if it is not undertaken with correct nutrition in mind.
There are three essential nutrients to a muscle building diet. Protein, fats and carbohydrates — and they must all be taken in the right amounts. Protein is essential for the growth, maintenance and repair of muscle tissue. When you’re trying To Build Muscle, you need vast amounts of protein to heal the muscles broken down during workout. Carbohydrates are the body’s main source of energy. Eating enough complex carbohydrates like whole grains ensures that your body does not get its fuel from protein (since you need this to build muscle). Last but not the least, are the fats which should be taken in moderation. Consumption of “good fats” (those that come from plant-based oils and beans) over “bad fats” from animal-based products is advocated. These three should be staple nutrients in any muscle building diet. To bulk up, the ideal daily requirements per pound bodyweight is from 1 to 1.6 grams for protein, about 2.5 grams for carbohydrates and a meager 0.25 grams for fats.
Based on these nutritional requirements, it’s now a simple task of stocking up your pantry with foods that contain them.
To meet your protein requirements, you’d want to make sure that your refrigerator has lean meats (chicken without the skin, lean beef and pork), poultry, fish, eggs and an assortment of nuts. If you’re on a budget, go for ground meat since this gives more for your money. Pasta, rice, breads, potatoes and cereals and fruits and vegetable in season will meet your carbohydrate needs as you’re attempting to build muscle. Your fat requirement should come from vegetable oils like virgin olive, flaxseed and sesame. Meal replacement shakes that are rich in protein may also be helpful in muscle building but should be taken in moderation and not used as meal substitutes. It’s also good to have calorie-dense food like chocolates and almonds around to stave off sugar cravings.
Your muscle building meals must be spread out six times in one day, preferably in three hour intervals. Because it can be difficult to cook six times a day, you need to prepare your meals ahead of time and refrigerate them so they’re ready to eat. Make sure you invest in quality storage containers for your foodstuffs. Canned tuna and salmon are protein-rich foods that would be really convenient to have around. To provide you with the energy you need during exercise and the nutrients your body needs for muscle repair, it’s advisable to eat at least an hour before you workout and one hour after, making the latter your most heavy meal of the day.
Be sure to check out this Shakeology review, it’s the best meal replacement shake for muscle building. Also, don’t forget to read this article called “is Shakeology worth it“.
About the Author
Kylie is a full-time mother of 3 and a freelance writer for ShakeNutrition.com.
Muscle building diet: Breakfast
|
|
Kitchen Equipment: NEW Digiweigh Digital Scale! Weigh Food Portions, Meat Ounces, Dried Herbs/Spices Grams & More! $24.87 The DigiWeigh DW-100AX is the perfect electronic balance for weighing small food portions including items such as meats, cheeses, fresh or dried herbs & spices, chocolate for baking, dieting portions & more! Also great for weight lifters, bodybuilders, etc., who must control food and supplement intake. The TARE button allows you to reset the scale to ’0′ while in use; perfect when weighing powders… |
|
|
Personal Kitchen Equipment: New DigiWeigh Digital Scale! Weigh Culinary Portions, Herbs, Food $28.89 The DigiWeigh DW-100AX is the perfect electronic balance for weighing small food portions including items such as meats, cheeses, fresh or dried herbs & spices, chocolate for baking, dieting portions & more! Also great for weight lifters, bodybuilders, etc., who must control food and supplement intake. The TARE button allows you to reset the scale to ’0′ while in use; perfect when weighing powders… |
|
|
Joe Weider’s Body Building System the Wider System Preview VHS Introducing The Weider System. Joe Weider’s legendary training system used by all the great world champion bodybuilders revised, updated and brought to you on video. There is nothing else like it in the world!… |
|
|
Wallmonkeys Peel and Stick Wall Decals – Bodybuilding – Removable Graphic WallMonkeys wall graphics are printed on the highest quality re-positionable, self-adhesive fabric paper. Each order is printed in-house and on-demand. WallMonkeys uses premium materials & state-of-the-art production technologies. Our white fabric material is superior to vinyl decals. You can literally see and feel the difference. Our wall graphics apply in minutes and won’t damage your paint or l… |
|
|
Wallmonkeys Peel and Stick Wall Decals – Hantel – Removable Graphic WallMonkeys wall graphics are printed on the highest quality re-positionable, self-adhesive fabric paper. Each order is printed in-house and on-demand. WallMonkeys uses premium materials & state-of-the-art production technologies. Our white fabric material is superior to vinyl decals. You can literally see and feel the difference. Our wall graphics apply in minutes and won’t damage your paint or l… |
|
|
Wallmonkeys Peel and Stick Wall Decals – Hanteln Und Gewichte – Removable Graphic WallMonkeys wall graphics are printed on the highest quality re-positionable, self-adhesive fabric paper. Each order is printed in-house and on-demand. WallMonkeys uses premium materials & state-of-the-art production technologies. Our white fabric material is superior to vinyl decals. You can literally see and feel the difference. Our wall graphics apply in minutes and won’t damage your paint or l… |
|
|
P90X: Tony Horton’s 90-Day Extreme Home Fitness Workout DVD Program $139.80 Tired of ineffective workouts that sound great but produce less-than-optimal results? Turn to the P90X Extreme Home Fitness system, a bundle of 12 sweat-inducing, muscle-pumping workouts designed to transform your body from regular to ripped in just 90 days. Hosted by personal trainer Tony Horton, the series of DVDs will help you get lean, bulk up, or grow stronger, with an endless variety of mix-… |
|
|
POWER 90: Tony Horton’s Total Body Transformation 90 Day Boot Camp Workout DVDs $72.80 … |
|
|
Pumping Iron (25th Anniversary Special Edition) $3.70 Arnold Schwarzenegger works the crowds, plots strategies for defeating multiple opponents, shares his parents’ values with the press, and inspires legions of admirers with his resolute optimism about the future. And all of this long before he decided to run for governor of California, in 1977′s hit documentary, Pumping Iron. Larger than life, though not necessarily larger than his rivals for the M… |
|
|
Animal Pak Get protein with a sparing energy boost and enhanced endurance. Universal Nutrition Carbo Plus is an all natural, cholesterol free high energy drink. Designed for serious athletes, Carbo Plus fuels your body with the freshest carbs available…. |
