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 Weight Fast – Quick Ways to Pack on Pounds

NaturalBodyBuilder — Wed, 10 Dec 2008 22:01:47 +0000

If your a naturally skinny person then you know how hard it is to gain weight. Even if you sit around and eat all day you still cannot seem to gain weight. since I have been there myself here are a few tips to help you pack on a few pounds.

Keep Eating!

It is not only about what you eat but about how you eat. What you need to do is eat 5 or 6 meals everyday. I know that sounds like a lot of eating but trust me your body will get used to it. Just space the meals out to about every 3 hours. After you do this for a couple weeks you will be surprised at how hungry you will be if you go over the 3 hour mark with out eating.

If you do not have the time to eat 6 meals a day then just eat three and supplement the other meals for protein shakes. There are a bunch on the market to choose from. Some taste pretty good while others taste horrible. You can add a tablespoon of peanut butter or a banana to give it some better flavor if you like.

Train Hard

In order to gain weight you will have to train with some intensity. Exercised that target the larger muscle groups such as you back, legs and shoulders are where your going to put the weight on fastest. You cannot baby these exercises however. Your going to have to put some serious effort into it if you want some results.

Follow A Proven Program Built Around Hard Gainers

Following a program that has worked for other skinny people before you is a great way to stay motivated. Skinny people who have put on a good amount of size have a bond kind of like a club or gang. They know what it is like for a skinny person to begin the journey to break out of the body type they have into one they can be proud of. Also knowing that people who were skinny that followed the program got great results will help you to not give up before you have reached your full potential.

I know how uncomfortable the feeling of being to thin is, but I also know from experience that you can change it. To see a full review of my #1 recommended weight gain program then Click Here

You will thank yourself when you start to see the changes you will make in your body.

Build Muscle Information » How to Gain Weight

What to eat to build muscles

How to Gain Weight Fast – Quick Ways to Pack on Pounds