What To Eat When Building Muscles
As we all know, building muscle isn’t just about the hours and effort spent training.. its also about food… and not just any food, eating the RIGHT stuff is essential.
Building muscle without putting on excess, unwanted weight takes a lot of thought, eating the right type of food at the right time and getting the right balance of protein, carbs and even fat – yes FAT!
To build good muscle mass you need to eat at least 25 calories per pound of bodyweight.. this needs to be broken down into 2 grams of protein, 3 grams of carbs and approx 0.5 gram of fat per pound of bodyweight… As an example a 180 lb bodybuilder would take on board 4500 calories, 360 grams of protein, 540 grams of carb and 90 grams of fat
To build good solid muscle mass the most important time for intake is around the workout.. this is the time to take on plenty of carbs and protein as they will be essential in the growing of muscle like no other time of the day.. also as you workout, you will not have to worry about these not being bused correctly and turning into unwanted body fat..
A good pre and post workout shake is essential as they provide crucial amino acids, protein and carbs as well as other much needed ingredients such as creatine, glutamine.. we also suggest taking a protein drink mid-workout too as this will help you grow more mass..
A key time for muscle gaining is in the first hour or so after you wake up… have a breakfast meal immediately on waking – preferably some whey protein along with a white carbohydrate like white bread and some fruit.. the amino acids in the whey will go straight into your blood stream to give fuel to your body, the fast digesting carbs will restock your glycogen levels, preventing your body feeding off muscle mass.. this can be followed an hour later with another breakfast – maybe eggs, and lean bacon.
Just before bed is another crucial time for bodybuilding nutrition.. you should really be taking on board a slow digesting protein such as casein which will provide a slow but steady flow of amino acids to your muscles, again stopping your body from feeding from your muscle mass while asleep.. another good option is cottage cheese, peanut butter, walnuts and flat seed – all produce slow protein release to keep your muscles intact.
Foods That Build Muscle
Eggs – staple food of bodybuilders.. a study carryied out in Texas discovered that men who worked out and who eat 3 whole eggs per day were likely to build double the muscle mass of a man who eat just one egg per day
Whey Protein – A superior food stuff essential to muscle growth, it is the fasted digesting protein available, rich in branch-chained amino acids that enhance blood flow (and the carriage of essential oxygen)to the muscles.. drink Whey upon waking, and before ad after each workout
Casein protein – essential to building muscle mass – studies have shown that guys who take casein in their post workout shake build larger muscles hat guys who don’t… It is also essential for decreasing hunger, helping to reduce calorie intake… When yo are trying to pack on muscle mass, you need to eat a lot, Casein will help you eat plenty of crucial protein and calories without filling you up
Beef – Red meat is frowned upon in many circles, but the fat and cholesterol in beef has been proven to boost testosterone, strength and mass, it is also very high in Creatine, Vit B12, Iron and Zinc, all essential for muscle growth.. if you want to build large muscles, you need to eat beef in one form or another at least once every other day
Omega 3 Known to encourage muscle growth, aid joint recovery, boost fat loss and prevent muscle breakdown, Omega 3 is found in oily fish such as salmon, it can also be found in flaxseeds, peanut butter, and cottage cheese.
These are just a few examples of the foods that you should be eating when trying to build large muscles…. chicken and turkey are other meats, and remember your vegetables too….eat a good mix of protein, carbs and some fat and watch this muscles grow!
Train Hard – Eat Well!