We show you how to make up a muscle diet designed to make muscle. Learn the significance of protein in your muscle diet in order to achieve maximum muscle gains. Learn how to determine the amount of calories required to maintain body weight and be able to choose good sources of healthy fat.
A lot of thought needs to go into producing a muscle diet designed to make muscle, we are going to address the main requirements in order for you to easily understand.
When we ingest food into our bodies it is broken down into fuel, which is used to sustain life and all of our energy requiring activities. There is a base level of calories required to maintain body weight and this figure can be calculated by multiplying your body weight in pounds by 15. So as an example for a 200lb man, the base calorie rate would be 3000 calories i.e. 200 x 15 = 3000. In your muscle diet in order to make muscle your calorie intake needs to be greater than your calorie expenditure.
The most important nutrient in your muscle diet is protein. Protein is the building block muscle consisting of a full range of essential and non-essential amino acids. Amino acids are the muscle repair agents, which are vitally important after your workouts. When undertaking weight training it is important to increase your protein intake to make muscle. Scientific research suggests that your protein intake should be in the region of 1 gram for every 1lb of body weight, when consumed at these levels you will ensure adequate supply of amino acids to support muscle repair.
The next most important nutrient is carbohydrate, which should form up to 50 to 55% of your muscle diet. There are two main forms of carbohydrates simple and complex basically bad and good. Forget and avoid simple carbohydrates they are worthless and are in abundance in sweets, cakes, sugar coated cereals and biscuits. Always opt for complex slow release carbohydrates as found in brown rice, brown pasta, wholemeal bread, fruit and vegetables like broccoli.
The third most important supplement in your muscle diet to make muscle and which is essential to make muscle is fat. Fat should form no more 15% of your daily diet. It has been scientifically proven that good quality fats in your muscle diet have a positive effect on testosterone production, which is the main hormone responsible for building muscle. Good sources of fat include nuts particularly almonds, virgin olive oil, oily fish particularly salmon and mackerel and flax seed.
There you have it, incorporate high protein, complex carbohydrates and good sources of fat in your muscle diet to make muscle.
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Muscle gain truth is hard to come by nowadays with all the chemical enhancements that are common place. But there are some essential rules that the natural bodybuilder needs to follow in order to gain muscle mass. First of all the importance of a good bodybuilding diet cannot be underestimated, it is not the time in the gym that builds the muscle, it is the recuperation period and post workout nutrition that achieves the results.
So ensure you follow the muscle gain truth tips below
1) You need to eat regularly every 3 hours, which will mean eating 5 to 6 meals a day. By eating small but frequent meals you ensure that your muscles are receiving a constant flow of protein and nutrients, whilst at the same time controlling your blood sugar levels. Digesting food is thermogenic process, which involves the burning calories and the more muscle you build the more calories are required to maintain the muscle. Another reason to eat small meals is simply you ensure that you do not overload your digestive system. Do not forget when we say 5 to 6 meals we do not mean banquets, 1 meal can simply be a tuna sandwich and protein shake.
2) You need high quality lean protein to gain muscle mass. Whey protein is the preferred source and the most biologically pure. Other good sources of protein are eggs, all white meats and tuna. Research states that you require at least 1 gram of protein for every 1lb of body weight in your bodybuilding diet so do not under measure yourself.
3) Stay away for the simple carbohydrates, which are the cakes, sweets and biscuits etc they are worthless and will turn to stored fat in no time. Steer towards the healthy slow release complex carbs predominantly found in wholegrain rice, brown pasta, wholemeal bread and all types of fruit.
4) Include good quality fats into your diet good sources include nuts, olive oil and oily fish. Good quality fats increase testosterone production, the main growth hormone responsible for gaining muscle mass.
5) Recuperation is vitally important to gain muscle mass. Once a muscle has been trained always allow 72 hours before training that particular muscle again. This will ensure that all the micro tears imparted on the trained muscle have repaired and that the muscle is back to full strength.
6) People ask if creatine is important for muscle gain truth is yes, it is very important. Creatine is well proven for creating optimum muscle size and muscle strength, so make sure you use it in your bodybuilding diet.
In order to gain muscle mass the number of calories ingested must exceed the number of calories burnt. Do not fall prey of the low fat diets, which significantly lower your calorific intake and at the same time lower your testosterone levels which inhibits muscle growth.
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Body building Workouts – Benefits of body building workouts.
It has been scientifically proven in numerous studies that body building workouts are the most effective at building skeletal muscle. When a muscle is subjected to progressive resistance it goes through the cycle of breaking down tissue, repair and growth. The benefits of body building workouts are numerous and are recognized by sports professionals worldwide. Through your body building workout you will build muscular strength, which will greatly enhance your sport performance whether it be football, athletics, wrestling, or in fact any sport. Young people are now attracted to the benefits of body building workouts as we are now more body conscious and strive towards the fit and lean physique.
Body building workout recuperation
To feel the full benefits of body building workouts you need to learn to train intensely but also to allow plenty of time for the trained muscles to recuperate. The most effective body building workouts consist of a 3-day routine, splitting the muscle groups up into pushing and pulling muscles. The benefits of body building workouts utilizing this principle are that you don’t over train the muscles. Bear in mind that your body building workouts should take no longer than 45 minutes to perform, keep it short but intense.
Body building workouts and diet
The true benefits of body building workouts can only be realized by consuming a healthy balanced diet. To obtain maximum muscle gain your bodybuilding diet needs to include lots of protein mainly in the form of whey protein shakes, good sources of fat, which includes fish and almonds and finally good carbs in the form of fruit and vegetables. One main fat burning ingredient that the majority of people do not consume enough of is water. Water is essential for all bodily functions particularly for keeping the liver and kidneys healthy. You need to be consuming upto 3 pints a day and this does not include other beverages.
The health benefits of bodybuilding workouts are endless, so if you are looking to enhance your sport performance, condition your body and improve overall strength try one of our tailored body building workouts. .
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