Food is the necessary raw materials to create fuller muscled
physique, and enough quantities in the proper proportions are essential,
which is achieved through a correct muscle building diet. Knowledge of
the basic pointers is essential when asking what to eat to gain muscle,
and the various bodybuilding diet formulas have used them as the basis
for their recommendations. What to eat to gain muscle and how to have
the preliminary information for having a suitable muscle building diet
therefore follows this.
Calories
Supply the body with sufficient amount of calories, more than enough for a person who is not on a bodybuilding diet. There must be fuel to keep it going while at the same time having more for growth. On the average, a minimum of 20 calories and a maximum of 22 calories are needed with every pound of the body during each workout period. During days of rest, this should be reduced to eighteen calories per body weight unit (pounds). The growth of lean muscles will be promoted, while the growth of fats will be stunted.
Protein
Protein is the basic building block of muscle. Knowing this, therefore, one will easily deduce what to eat to gain muscle. A muscle building diet requires more protein. For bodybuilders who want to know what to eat to gain muscle, protein intake must be two grams for every pound of weight. In a bodybuilding diet, it is safer to consume more than necessary than inadequately.
When choosing protein sources to supplement a bodybuilding diet, beef is very much recommended. It has good quality protein, containing saturated fats that elevates the amount of testosterone and optimizes growing of muscles. Beef also has zinc, iron as well as vitamin B complex, which are basic ingredients in a muscle building diet. Eggs are next in line when it comes to excellent protein sources in a muscle building diet. Three whole eggs as well as three egg whites every day will give a significant boost.
A bodybuilding diet is also incomplete without whey. A shake made of whey protein is an ideal in the morning. For breakfast, take a glass of this drink together with fruits to have an adequate dose of proteins, carbohydrate and natural sugar. It is a preferred muscle building diet breakfast due to the rapid supply of nutrients required by the body. Slow digesting foods such as oatmeal and eggs are ideal after an 30 minutes to an hour, as the next phase of breakfast in the muscle building diet. Before sleeping, remember to take in casein, cottage cheese or a similar food item for the nutrient requirement of the brain to prevent the catabolic breakdown of the muscular system.
Carbohydrates and Energy
Be aware of what to eat to gain muscle. Carbohydrates are also very essential in the muscle building diet. It supplies most of the necessary energy to increase muscle mass. Carbs stimulate anabolism, or the building up of tissue, and support proper muscle development in a muscle building diet. Two to three grams per day for every pound of weight must be taken in a muscle building diet. Consume slowly digested carbs half an hour prior to working out to have a slow and steady release of energy.
Calories
Supply the body with sufficient amount of calories, more than enough for a person who is not on a bodybuilding diet. There must be fuel to keep it going while at the same time having more for growth. On the average, a minimum of 20 calories and a maximum of 22 calories are needed with every pound of the body during each workout period. During days of rest, this should be reduced to eighteen calories per body weight unit (pounds). The growth of lean muscles will be promoted, while the growth of fats will be stunted.
Protein
Protein is the basic building block of muscle. Knowing this, therefore, one will easily deduce what to eat to gain muscle. A muscle building diet requires more protein. For bodybuilders who want to know what to eat to gain muscle, protein intake must be two grams for every pound of weight. In a bodybuilding diet, it is safer to consume more than necessary than inadequately.
When choosing protein sources to supplement a bodybuilding diet, beef is very much recommended. It has good quality protein, containing saturated fats that elevates the amount of testosterone and optimizes growing of muscles. Beef also has zinc, iron as well as vitamin B complex, which are basic ingredients in a muscle building diet. Eggs are next in line when it comes to excellent protein sources in a muscle building diet. Three whole eggs as well as three egg whites every day will give a significant boost.
A bodybuilding diet is also incomplete without whey. A shake made of whey protein is an ideal in the morning. For breakfast, take a glass of this drink together with fruits to have an adequate dose of proteins, carbohydrate and natural sugar. It is a preferred muscle building diet breakfast due to the rapid supply of nutrients required by the body. Slow digesting foods such as oatmeal and eggs are ideal after an 30 minutes to an hour, as the next phase of breakfast in the muscle building diet. Before sleeping, remember to take in casein, cottage cheese or a similar food item for the nutrient requirement of the brain to prevent the catabolic breakdown of the muscular system.
Carbohydrates and Energy
Be aware of what to eat to gain muscle. Carbohydrates are also very essential in the muscle building diet. It supplies most of the necessary energy to increase muscle mass. Carbs stimulate anabolism, or the building up of tissue, and support proper muscle development in a muscle building diet. Two to three grams per day for every pound of weight must be taken in a muscle building diet. Consume slowly digested carbs half an hour prior to working out to have a slow and steady release of energy.
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