Nutrition Tips


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Muscle Building Nutrition Tips

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 muscle growth.

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 muscle size.

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


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