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Eating the right foods at the right times is the
key to fast muscle growth. Without calories to
support your training efforts, all the training in the
world won't make you bigger and stronger.
So today, I'd like to share with you 5 crucial nutrition
tips that will help you build muscle mass and gain weight.
#1. Eat Food
Food is at the top of the list,
because too many guys are obsessed with the latest
fancy pills and potions, most of which do nothing for
The right supplements can help if they're combined with
the right foods proper training and sufficient sleep. However,
no supplement will ever come close to the power of food when
it comes to building muscle.
Foods have many more nutrients than supplements and
eating enough quality food needs to be your top priority.
To build muscle you need to eat 5 to 6 whole food meals
every day along with one or two protein shakes, although
shakes are not mandatory.
#2. Eat At Least 300 Grams Of Quality Carbs Each Day
Eating carbs is very important for putting on size. Divide
your carb consumption equally over your 5 to 6 meals each day,
taking in at least 60 grams of complex carbs at each meal.
Great sources of complex carbs include brown rice, whole-
grain bread, oatmeal and sweet potatoes.
Next you'll have to consume some simple carbs or sugars
on your workout days immediately after your workouts in
order to kick-start the growth process.
Avoid eating simple carbs at other times of the day and
too close to bed time as you'll easily gain unwanted weight
in the form of fat.
#3. Eat Enough Protein At Each Meal
Without enough protein there is no muscle growth. By
eating enough protein at each meal you'll provide your
body with plenty of essential amino acids required for
muscle repair and growth.
Aim for about 25 to 40 grams of protein for each meal
with most of your protein coming form food other than
a protein shake after your workouts.
#4. Vary Your Protein Sources
You should eat different forms of protein for each
meal. Go with chicken, turkey breast, lean red meat,
fish, low-fat milk and eggs.
This will provide your body with a range of amino
acids throughout the day as each protein source has a
different amino acid profile.
By eating a range of protein foods, you ensure that
you're providing your body with all of the various
amino acids it needs.
#5. Take In Plenty Of Fats
Some trainees are overly concerned with how much
fat they consume. It's important to remember that fats
provide many advantages if you are trying to put on
Fats are the most nutrient dense form of calories,
with each gram containing nine calories, compared to
only four for each gram of protein and carbohydrate.
Healthy fats promote wellness and are involved in
numerous physiological processes. Good sources of
healthy fats include avocados, salmon, olive oil, as well
as nuts and seeds.
Saturated fats are important for growth as well because
they not only supply calories, but they also increase testosterone
production, which is key for muscle growth. Saturated fats
include whole eggs, dairy products and lean meats.
Follow these 5 muscle building nutrition tips and
you'll be primed to grow bigger and stronger.
For more great information checkout the Muscle Cookbook
Disclaimer: This information is for entertainment purposes only. We strongly recommend that you consult a physician before beginning any exercise program. MuscleNet.com is not a licensed medical care provider. The reader should understand that participating in any exercise program can result in physical injury and agrees to do so at his own risk. The findings and opinions of authors expressed herein are those of the author and do not necessarily state or reflect those of MuscleNet.com.