Building muscle is a two-way street. Proper nourishment is just as important as good training. The body is a complex system, and making it stronger requires an appreciation of its dietary needs. You can achieve substantial muscle gains by adhering to a few simple rules of fitness nutrition.
Eat More
To build muscle, you must consume more calories than you burn in a day. After all, the new muscle has to come from somewhere. The nutrients absorbed through food work to repair damaged muscles while you rest, increasing their size in anticipation of another heavy workload. A standard way of calculating the calorie intake needed to sustain an healthy, muscle-building state entails multiplying your current body weight by any number from 17 to 20. Adjust the number based on your activity level, metabolism and your target gain ratio.
Protein
Protein repairs and rebuilds damaged tissues, and is therefore essential to increasing muscular volume. High-protein foods that are easily processed by the body include: poultry, eggs, peanut butter, whey, skim milk and seafood.
Complex Carbohydrates
Carbohydrates produce energy for the body. Simple carbohydrates, like those found in foods made with white sugar or flour, contain little nutritional value and are inadequate for building muscle. Complex carbohydrates, on the other hand, provide a more stable source of energy and assist in the absorption of protein by the body. Foods like yams, oatmeal, brown rice and whole grain breads are excellent sources of complex carbohydrates, and tremendous assets to any muscle-building diet.
Good Fats
Not all fats are bad for you. Essential fatty acids (EFAs), like omega-3, boost testosterone levels, promoting lean, hard muscle growth. These compounds can be attained by adding seeds, avocados, fatty fish, nuts and dishes containing olive oil to your diet.
Drink More Water
Lean muscle tissue is approximately 70 percent water. Water lubricates the joints, preventing injury during workout. A study conducted in 2005 by Michelle A. Cleary, Lori A. Sweeney, Zebulon V. Kendrick and Michael R .Sitler also found that even slight dehydration may increase your susceptibility to fatigue dramatically. Multiply your body weight times 0.6 to discover how much water it will take to remain properly hydrated throughout the day. For example 150 lbs. x 0.6 = 90oz. of water daily.
Yogurt
Doug Kalman, R.D., director of nutrition at Miami Research Associates, stated that "yogurt is an ideal combination of protein and carbohydrates for exercise recovery and muscle growth." Also, yogurt contains bacteria that aid in digestion.
Beef
Beef is an excellent source of protein and creatine, an organic acid that boosts muscle endurance. Beef also contains zinc and iron, minerals that support testosterone production.
Chicken
Boneless, skinless chicken breast is low in fat and high in protein, making it an excellent muscle food. It is also stacked with B vitamins, which promote stamina and mental clarity.
Timing
Drinking a large cup of coffee approximately an hour before training will raise your energy level during workouts and help you to burn more fat. Also, eat a high-complex carbohydrate meal two to three hours before cardio workouts. Doing this will keep energy levels high and foster an optimal environment for muscle growth.
Supplements
Drink a high-protein shake before, and immediately after, hard workouts. This will ramp up your metabolism, and elevate protein synthesis throughout training.
Eat More
To build muscle, you must consume more calories than you burn in a day. After all, the new muscle has to come from somewhere. The nutrients absorbed through food work to repair damaged muscles while you rest, increasing their size in anticipation of another heavy workload. A standard way of calculating the calorie intake needed to sustain an healthy, muscle-building state entails multiplying your current body weight by any number from 17 to 20. Adjust the number based on your activity level, metabolism and your target gain ratio.
Protein
Protein repairs and rebuilds damaged tissues, and is therefore essential to increasing muscular volume. High-protein foods that are easily processed by the body include: poultry, eggs, peanut butter, whey, skim milk and seafood.
Complex Carbohydrates
Carbohydrates produce energy for the body. Simple carbohydrates, like those found in foods made with white sugar or flour, contain little nutritional value and are inadequate for building muscle. Complex carbohydrates, on the other hand, provide a more stable source of energy and assist in the absorption of protein by the body. Foods like yams, oatmeal, brown rice and whole grain breads are excellent sources of complex carbohydrates, and tremendous assets to any muscle-building diet.
Good Fats
Not all fats are bad for you. Essential fatty acids (EFAs), like omega-3, boost testosterone levels, promoting lean, hard muscle growth. These compounds can be attained by adding seeds, avocados, fatty fish, nuts and dishes containing olive oil to your diet.
Drink More Water
Lean muscle tissue is approximately 70 percent water. Water lubricates the joints, preventing injury during workout. A study conducted in 2005 by Michelle A. Cleary, Lori A. Sweeney, Zebulon V. Kendrick and Michael R .Sitler also found that even slight dehydration may increase your susceptibility to fatigue dramatically. Multiply your body weight times 0.6 to discover how much water it will take to remain properly hydrated throughout the day. For example 150 lbs. x 0.6 = 90oz. of water daily.
Yogurt
Doug Kalman, R.D., director of nutrition at Miami Research Associates, stated that "yogurt is an ideal combination of protein and carbohydrates for exercise recovery and muscle growth." Also, yogurt contains bacteria that aid in digestion.
Beef
Beef is an excellent source of protein and creatine, an organic acid that boosts muscle endurance. Beef also contains zinc and iron, minerals that support testosterone production.
Chicken
Boneless, skinless chicken breast is low in fat and high in protein, making it an excellent muscle food. It is also stacked with B vitamins, which promote stamina and mental clarity.
Timing
Drinking a large cup of coffee approximately an hour before training will raise your energy level during workouts and help you to burn more fat. Also, eat a high-complex carbohydrate meal two to three hours before cardio workouts. Doing this will keep energy levels high and foster an optimal environment for muscle growth.
Supplements
Drink a high-protein shake before, and immediately after, hard workouts. This will ramp up your metabolism, and elevate protein synthesis throughout training.
