Build Muscle Information » Muscle Building Foods

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.

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.

What to Eat to Grow Muscle

NaturalBodyBuilder — Thu, 04 Dec 2008 08:58:36 +0000

There is no disputing the fact that you need to eat to grow muscle. Without consuming more calories than what you typically consume in one day, you’re going to find yourself putting on no weight at all. But what are the best muscle building foods? This article provides you will all you need to know about which foods are best to build muscle.

It’s All About The Calories

Yes, that’s right, calories are the single most important aspect of putting on weight, and to be honest, it doesn’t necessarily matter if you get them from meat, dairy, or another food group. The average person needs about 2000 calories a day to maintain their weight. If you really want to put on mass, try to consume double. Of course, if you’re serious about building muscle, you should calculate exact figures based on your weight.

Protein Builds Mass

In order for your muscles to grow after being broken down during your workout, you need protein to provide the “building blocks” of new mass. Foods rich in protein include chicken, turkey, lean red meat, eggs, certain nuts, and a few others. Make sure that your diet plan has sufficient protein intake from multiple sources.

Carbs Provide Energy

In order to give your body enough energy to digest, as well as to build muscle, you need to consume carbohydrates. It’s quite important to get a balance of complex carbs in your diet, and not to consume too many. Carbohydrates will turn into fat if not used by the body. Bread and pasta are the biggest sources of carbohydrates.

Healthy Fat

Your body needs fat to survive. Fish oils, and fats from nuts are best, but don’t be scared of consuming animal fat too. Contrary to popular belief, there is no scientific consensus as to what fats are healthy, and what are not. Read the literature, get informed, and make your decision about what fats you choose to add to your diet

Of course, no diet is going to make you big and ripped without a proper, consistent workout. It’s important to make a all-round workout plan, and to stick to it. The internet is a good source for quality programs.

Now that you know what to eat to grow muscle, go to this How To Build Muscle website now for more excellent advice and product reviews.