Wednesday, March 25, 2015

The Optimal muscle building diet

One of the most important things to consider for your muscle-building goals is the correct diet and nutrient needs. After your workouts, you are obliged to feed your body with protein and all the needed nutrients from food, you might also consider the supplementation of protein with a protein supplement, in case you are not able to get enough protein from your food.

Eating 'a lot' is extremely important to see gains in muscle mass, but it is even more important to know what and when you're going to eat because you want to gain size in muscle mass and not fat. It is a little bit hard to tell you exactly what you have to eat, for everyone has a different lifestyle, but I'm going to speak with simplicity about where you have to pay the most attention.

First of all, to avoid the accumulation of fat from your increased food intake, you will have to spread the food intake throughout the day and to avoid eating only two times per day. In that way you will have an increased metabolism, and an even supply of nutrients throughout the day.

The breakfast and especially after physical exercise (your workouts) are the most important times to eat well to supply your body with the needed nutrients. Breakfast is important because you are nutritionally depleted after sleep so you have to eat to avoid catabolism and low energy levels throughout the day. After the exercise your body searches for nutrients to recover your muscle fibers and to build new ones.

* For your protein needs, try to include as much as you can the following kinds of food throughout the day (especially and most importantly after the physical exercise):

A lot of Egg whites with one whole egg (one egg with its yolk is ok, study) because they are the best kind of protein that you can find easily. Also include Red meat, Fish, Poultry, and Dairy (milk, cheese, cottage cheese, yogurt). If you have trouble with this kind of supply, you have to use a protein supplement. The best for this job is clean Whey protein.

Remember, the optimal intake of daily protein for muscle building is about 2.5g's per 1kg of your weight. That's about 175g's of protein for a person whose weight is 70kg (154 lbs).

* For your carbohydrate, fiber, and vitamin needs, try to include the following daily with your main foods:

A significant amount of Legumes (they have a lot of protein and healthy carbohydrates), whole grain wheat and other whole grains with green vegetables (a lot of fiber), and various fruits (healthy and very bio-available vitamins).

Remember, avoid eating less than 1 hour before physical exercise, and about 45 minutes after.

* This article is a part of my Complete guide for muscle building