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Muscle Building Nutrition Basics
Nutrition is probably THE most important part of building
muscle. In fact, I'm willing to go a step further and say that
you will NOT build muscle without the proper nutrition.
You could have the best bodybuilding workout in the world but if
you don't have good nutrition, you're not going to get anywhere.
The same applies to weight loss. You could run all the time but
if you are eating junk food you aren't really going to lose the
weight.
For building muscle the number one thing to keep in mind is you
need protein. Protein is the building block of muscle. A lot of
people will argue about how much protein you need but a good
rule of thumb is one and a half to 2 grams of protein for every
pound you weigh.
So, say you have an individual who weighs 160 pounds he needs
240 to 320 grams of protein every day. Personally, I'd recommend
between one and two times your body weight. Also, it is
important to eat healthy.
To build muscle, there are a couple of important times you need
to eat. You should eat immediately after you lift. It's
important to get protein immediately after lifting. Preferably
you need whey protein, which you can get from a supplement and
just mix with juice, milk, or water.
One of the things that have helped me gain a lot of muscle the
past few years is taking a pre-workout and post-workout shake.
I take a scoop of whey, mix it in 12 ounces of juice or
Gatorade, and add some creatine and/or glutamine. I sip one
before and after working out and it's helped me gain about 30
pounds of muscle the past 2 years.
When you lift weights your body is going to be using a lot of
glucose, so in order to refill that and repair the muscle you
need carbs right after training. I'd recommend that you get that
from fruit juice, like grape juice, or from a sports drink, like
Gatorade.
When you lift weights, you're using up all your glucose and you
need to replace that so it can repair and build your muscle
tissue.
Certain
types of fat are definitely good and other types of fat
aren't going to help you at all. There is saturated fat and
polyunsaturated fat and you want to keep the saturated fat low.
If you're having a meal that has over 5 grams of saturated fat
and you are eating that all the time that is probably going to
be too much.
You can get good fat from peanuts, peanut butter, flaxseed or
lean meat.
Everybody needs to be getting a multi-vitamin. I would also
suggest as I said earlier a 100% whey protein and for a lot of
people creatine is a great supplement and also a multi-mineral
and flaxseed.
For breakfast, some of the foods I have are egg whites, orange
juice, bananas, oatmeal, whole wheat bread, bagels, and meal
replacements.
I don't eat all of these, I pick and choose depending on my
mood, but I like to vary it.
For lunch, I have tuna, chicken, fish, lean red meats, brown
rice, and a ton of green veggies like brocolli, green beans, and
asparagus.
For dinner I usually have tuna, other fish, steak, hamburg,
chicken, turkey, or another lean meat. I also have either brown
rice or a potato. And more veggies. You almost can't eat enough
veggies.
In between meals, I'll usually have a meal replacement shake or
whey protein shake. To build muscle, you need to be eating every
3 to 4 hours.
For supplements, I currently take a multi-vitamin, fish oils or
CLA, whey protein, creatine, and glutamine. I only use
supplements that have been proven to help build muscle, lose
fat, or increase strength. The rest I stay away from and save my
money.
That's basically how you set up your nutrition to build muscle
mass.
About the author:
For more about muscle building nutrition and some of the proven
supplements he recommends to his personal training clients,
check out Shawn LeBrun's supplement and nutrition page: Proven
muscle building nutrition
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