Build Muscle Information » Best Diets To Build Muscle

What to eat to build muscles

NaturalBodyBuilder — Fri, 27 Feb 2009 14:26:23 +0000

Lots of hard work, perseverance and consistency combined with the right diet is your way of building muscle and increasing strength. To build muscles fast, you need proper intake of nutrition. Of course you don’t want that extra fat! The most popular nutrient needed for weight lifting is Protein. What does protein do? Protein is needed by the body to build muscle mass. Weight lifters need extra protein to replace the protein that is broken down during the training. It also aids in meeting the energy requirements of the body however it is not as efficient as carbohydrates in fueling the body for such activities.

Here is a list of some foods to help you build the mass of your muscles fast:

1.) Whole eggs- aside from the fact that eggs are very cheap, they are also a rich source of protein. Forget about the old school teachings that you only need egg whites. The yolk contains Vitamin D which aids in the muscle tissue repair. Eating 3 eggs per day is just right to help you build muscle mass.

2.) Beef- this is an all-time favorite of weight lifters. 100 grams of beef approximately has 30 grams of high quality protein. The best way to cook it is to roast it because it makes use of only a little oil.

3.) Chicken and Turkey- if you do not like beef as your main source of protein, then this is the best option for you. Just make sure you choose a lean cut and it’s 98% fat free.

4.) Fish Oil- it reduces muscle inflammation and it lowers body fat. There are a lot of fish oil supplements available in the market today.

5.) Oats and Berries- Oats reduce cholesterol level in your body and it is very high in fiber. Berries are a good source of strong anti-oxidants, they also prevent cancer and eye diseases. You can mix berries with your oatmeal.

6.) Mixed Nuts- they contain protein, mono and polyunsaturated fats, Vitamin E, zinc, potassium and magnesium. These are great if you want to gain weight and build muscle mass at the same time.

7.) Milk and Soy- although in liquid form, they are a good source of protein. Also, they compliment the amino acids found in meat which is utilized by the body for muscle recovery.

8.) Spinach- it prevents muscle and bone loss since it is one of the most alkaline foods high in nutrients.

9.) Quinoa- it’s a South American grain which is higher in fiber and protein than rice or oats plus it tastes a lot better and it’s gluten-free. You can eat it after you work out with meat and spinach.

10.) Yogurt- not only does it contain muscle friendly protein but it is also rich in probiotics which keeps your digestive tract healthy. If possible choose the Greek -style yogurt since it is thicker (more protein). You can mix it with fruit, spread it on bread or use it on top of chicken or onions.

How to Gain Muscle Mass the Right Way

NaturalBodyBuilder — Mon, 23 Feb 2009 04:36:42 +0000

A lot of people have misconceptions on how to gain muscle mass in a short period of time. We read about fad workouts and regimens that do not work. If your goal is to build muscle mass in 3 to 5 months then you must keep in mind that discipline and a lot of hard work is not enough. You need to be more efficient by doing the right things and at the same time doing them the right way.

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Experts say that using free weights for all heavy sets will help you gain muscle mass fast. The Smith machine works however if your goal is to add real mass, you can use dumbbells instead. How do they work? Dumbbells will make your ancillary (secondary) muscles work and at the same time build multipart mass. The point in here is that you have to utilize a great range of motion (using the dumbbells) for the number of muscles used in the routine. With this, results are better.

However, heavy weights combined with intense workout will increase the risk of injuries. A lot of bodybuilding professionals’ careers ended because of torn pecs, strained erectors and slipped discs. Always be careful and be sure to warm-up, don’t force because your body can only take too much strain. Gradually increase to the maximum lifting weight. Don’t overdo it! Some experts say you can use a limit of 16 to 20 sets per body part but if you are not competing, you’re fine with 12 to 16 sets per muscle group. Each set should be concluded in exhaustion, in this way, you can maximize the benefit of your weight lifting routine. Avoid training more than 2 body parts in a single day or you will end up over working your body. This might cause your muscles to stop growing.

Another important thing for building muscle mass is your diet. You need to watch what you eat all the time to get better results not to mention healthier. Include lean read meat in your diet – this can be beef or pork. Chicken, turkey and fish are also good sources of protein. You just have to make sure it’s 98% fat free. Proper diet incorporated with the right workout is proven effective to gain muscle mass and to achieve the body that you always wanted.

Food you can eat to help build your muscles

NaturalBodyBuilder — Sun, 22 Feb 2009 04:16:13 +0000

The philosophy that most people who are into body building follow is “Eat Big to Get Big”. You have to make sure that you have sufficient calories. But I’m not saying you consume a lot of fast food junk! I say enough and not too much. One thing you can do is to calculate the calories you need to grow muscles. How can you do this? Simply by multiplying your lean body weight by 19. For example, a bodybuilder who weighs 230 pounds with 15% body fat would need roughly 3,714.5 calories per day (230- (100%-15%) x 19).

While it is positive that you need adequate calories, you need to make sure that you are getting these calories from Protein. Most people should eat 1-1.5 grams of protein for every pound of body weight. So a 230 pound weight lifter needs 230 to 345 grams of protein every day. For the right diet, let’s not forget carbohydrates. Carbs are the natural source of fuel in your body, we need carbs for energy.

What specific food can you eat? Turkey, chicken and fish are good sources of protein and amino acids, these are essential for body building. Amino acids also aid in the breaking down of the protein to heal your muscles after weight lifting. But you also have to remember, stay away from fried food and always go for lean meat. As much as possible go for 98% fat free meat. Eggs are also popular source of protein. It is best if you eat the whole egg and not just the egg white contrary to what most people believe in. the egg yolk contains Vitamin D needed to maintain the structure of the muscle tissue. Studies show that eating 3 eggs a day will enable you to develop twice as much muscles than those who eat one egg every day.

Also, you can eat foods that are rich in potassium like strawberries and bananas. They definitely help in repairing your muscles. You can also try Spirulina, green-algae full of nutrition and protein but it is low in fat. It contains anti-oxidant for your muscle recovery. You can just add this to your breakfast shake.

Diet plays an important role in helping you build your muscles fast. Even if you work out religiously but if you have a very poor nutrition intake, the tendency is you will not achieve the results that you want. During your rest period, that’s when the body makes use of the nutrition from your diet to make muscles grow. Having an excellent nutrition plan is a sure way of achieving great results.

Best Diets For Fast Muscle Gain

NaturalBodyBuilder — Sat, 06 Dec 2008 10:32:18 +0000

If you want to grow muscles fast then you have to make sure that you eat right kind of food and in right proportion. Food is very important in muscle building process. You have to eat properly and get complete nutrition required by the body. There are certain types of food that should be avoided while there are others that have to be taken in your daily mean. This article discusses these various kinds of food which are apt for muscle building and which are the ones that should be avoided.

You require stamina as well as muscle building materials to execute the workout sessions and transform the calories into muscle mass. However one has to be careful to select food which is high on protein and carbohydrate and low on fat otherwise you will land up saturating fat in your body rather than building muscle mass.

A protein based diet is best for muscle building. But one has to be careful to select food items which are rich in protein and low in fat. Protein based items include lean meat, dairy products, eggs, fishes, vegetables and fruits. High protein is essential for fast muscle gain and has to be consumed adequately. However certain products like beef should not be consumed even if they have high protein because they have very high fat which is not good for muscles.

Carbohydrates are also essential for muscle growth. Include items which are high carb fiber rich like cereals, whole grains, vegetables. Determine your daily calorie intake required for the muscle build up and include high carb products in your diet accordingly. Select products which have low glycemic index like spinach, cabbage, cereals, etc.

Some amount of fat is also required for muscle build up. These are known as good fat which actually speeds up muscle building process. Items with good fat are olive oil, flaxseed oil, etc.

There are certain products which help in fast recovery of muscles from post workout damages. Yogurt, if taken with fruits, help in the recover process of muscles. Almonds help to recover the body from free radicals released during workout sessions. Water also needs to be consumed in large quantity which helps in muscle growth. Your unhealthy snack habits have to be stopped. You have to reduce consumption of tea, coffee, aerated drinks as these kill your thirst for water. Munch on something healthy like fruits and salads when you feel to have some snacks between meals.

Various muscle building products like food supplements and certain drugs (legally approved) can be taken too if you want fast muscle build up. However before taking them, do remember to ask your physician for effectiveness and proper dosage of these drugs. Your body might be allergic to some while others might not work effectively in your body and it makes no sense spending huge amount on these without doing a research on their usage and effectiveness. Food supplements with high protein and carbohydrate content can be consumed.

One more thing which has to be kept in mind is that the food has to be taken in right proportion, not less because that might not give you required calories to burn into muscle mass and not more because that might result in fat saturation.

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