Nutrition for muscle building. Nutrition for muscle growth!
What to eat before and after your workouts.
Examples of healthy eating schedules.
Learn about complete proteins.
What carbohydrates should you eat, and what's the glycemic index?
With the proper knowledge on food choices, building muscle will be a lot easier. Learn about muscle building nutrition for athletes and for those wanting to build lean muscle mass with these muscle building diet tips.
Healthy eating is by far one of the most important aspects of anyone's training, whether you're training for muscle or training for fat loss.
Muscle building nutrition tips.
Your muscle building results can easily be determined by your workout routines and the kinds of foods you eat.
All too often, you will see people, especially younger males, think that if they eat more, that it MUST help increase muscle size.
Well, to some extent, this is some what true. But if your calories go up, it should be because you're training hard enough to eat more, and not because you believe food will be the ultimate decider on your muscle gains.
Food consumption, and how much to eat, cannot work the same for all people.
There are different body types that require different eating strategies for building muscle, or for losing fat.
You don't have to over eat to build bigger muscles, unless you're an Ectomorph body type. Which is a skinnier body type that has a much faster metabolism, and will usually require more food to build muscle.
For a person who's trying to build muscle, your first approach to food should be focused on the quality of it.
Build nutritious, satisfying meals that your body can benefit from.
It sort of comes down to this... Which is better? Snack cakes, Chips, Soda, or a home cooked meal that contains unprocessed foods?
If you know the difference between these approaches to your eating habits, then you understand the basics to healthy eating. If not, please read this page on healthy food tips.
From there, all it takes is discipline, and the understanding of your specific approach outlined above.
Remember, if all it took to gain muscle mass was to over eat, then everyone would look like a bodybuilder.
Over eating, mixed with poor nutrition, equals flat muscles and a gain in fluffy body appearance, period.
The key is nutrition, with a good workout routine.
You must realize the importance of weight training, and to not approach your weight training by just "swinging the weight around."
Also, it is so crucial and beyond necessary to recover the muscles properly with post workout nutrition.
Weight training will be covered all over this site, but for now, we'll just focus on nutrition...
Let's give you an example of what a typical eating schedule could look like.
Muscle and fitness eating schedule.
Suppose this is a workout day...
Meal 1: Apple, 1 scoop of whey, 1 cup of oats with raisins.
Workout for 1 hour
Meal 2: "Recovery meal," 2 scoops of whey, juice or something liquefied for fast transport into the muscle, then maybe a stick of celery and peanut butter.
Meal 3: Chicken breast, 1 cup wild rice, with diced onion added, and steamed broccoli.
Meal 4: Tuna on whole wheat bread, flax oil, juiced or blended apple with carrot.
meal 5: Yogurt, Strawberries, Orange, a few hard boiled eggs.
Now this is just an example. Food that you eat will obviously vary...
Do you notice something about this eating schedule?
You'll notice that for each meal, there's at least 1 fruit or vegetable, 1 source of protein, and most of the meals contain some form of whole grain.. And this is exactly what you should do too.
For each one of your meals, hold three fingers up. 1: Fruits and or vegetables, 2: Protein source, 3: Whole grain.
Each one of your meals should have at least some form of fruits or vegetables.
Every single one of your meals should have a good protein source.
Most of your meals should contain a whole grain, such as oats, rice, whole wheat bread, or whole wheat pasta..
Every one of your meals should be eaten 2-3 hours apart throughout the entire day, and this is crucial for muscle gains.
Eating meals 2 to 3 hours apart throughout the entire day ensures that your body is getting the adequate amounts of nutrition that it will need for muscle growth.
By eating healthy, you're providing a natural muscle building environment within your body, and that's the key to optimal recovery for muscle growth.
To put it in simple terms....
You work out and break the muscle down. You then focus on eating healthy to repair the damage that the workout caused.
The body rebuilds itself to get stronger so that it can handle the damaging workload that your workouts deliver. Overtime, you get bigger and stronger.
Nutritious, Muscle building food options.
Complete Proteins: Chicken, Fish, Whey, Beans & Rice together, Soy, Eggs, Yogurt, Cottage cheese, Lean beef.
Carbohydrates: All fruits, All vegetables, Whole Wheat bread, Whole wheat pasta, Whole Wheat tortilla, Oats, Rice...
Fats(used sparingly): Extra virgin olive oil, Coconut oil, Flax seeds, Flax oil, Fish oil, Sesame, Peanuts, Almonds, Cashews, Avocado, Olives, Peanut butter, Eggs.