BUILDING MUSCLE TIPS #2 – WHAT AND WHEN TO EAT TO BUILD MUSCLE FAST

Scrampy — Tue, 07 Oct 2008 05:27:39 +0000

Building Muscle Tips #2

Eat To Build Muscle

I’ve heard it said that building muscle is as easy as lifting heavy and eating. This may be an over simplification but it’s fairly accurate. There’s a bit more to it than just lifting weights and eating food suggests, but it pretty much sums it up.

Lets get into a little more detail though.

We mentioned in Building Muscle Tip #1 that the body experiences tiny tears and fractures in the muscles while you work out lifting heavy weights. This is a good thing because you’re teaching your body to grow and adapt to the increased workload. The important thing is to keep increasing the workload so you keep growing. So how does your body actually grow?

That’s the other half… Nutrition! Your body feeds on the foods you put in it to re-build the muscle fibers and make your body stronger. Therefore you MUST eat good wholesome food to nourish your body. Otherwise you will not achieve the gains you’re aiming for.

This step is as important (or almost MORE important) than actually lifting the weights. We’ve all seen someone who practically lives on KFC and McDonald’s without exercising. They’re fat and greasy, just like the food. Is that the way you want to feed your body?

Now don’t get me wrong, if you like a bit of take away food, go for it, now and then. It’s good to take a break once in a while. You’ll actually teach your body to “expect anything!” when it comes to food as well as lifting weights. A healthy “non-healthy” day is good for you.

However, if you want to make consistent gains then only good fresh and nutrient rich foods must be consumed the majority of the time.

Building Muscle Tips Eating For Muscle Gain Guidelines

Get a Good Source Of Whey Protein Supplement and keep your protein intake high

Eat 5-7 meals spread out through the day

Drink Plenty Of Water (If you’re thirsty, you’re already dehydrated!)

Avoid Saturated Fats, chemicals and preservatives

These guidelines will keep you in an ANABOLIC state. This is a state of metabolism where your body is constantly repairing your muscles and you’re actually growing. You’ll see that the actual growth occurs not during the workout, but during the hours and hours after and between your workouts.

All your doing during your workout is stimulating your body to adapt and repair itself. You do a good job (i.e. you work hard!) and your body will be craving all sorts of foods and good nutrients to nourish your new bigger, stronger muscles. Get used to being a big eater!

Some of my favorite meals for keeping my appetite at bay are:

Building Muscle Tips For Main Meal Ideas

Brown Rice and Fish (whatever looks tasty at the market!) with a leafy green salad

Scrambled Eggs on Toast (this is great any time but it’s obviously great as a breakfast meal any day of the week)

Steak and Potatoes/Sweet potatoes + Broccoli or Spinach (great for dinner!)

Wholemeal Pasta (or brown rice) Salad with Boiled Eggs, kidney beans and loads of fresh summer vegetables

There are so many variations of food available to you. Many people will find that the best place to shop for these ingredients are not the supermarket but your local fresh food market. If you live near an Asian part of town, go there and you’ll get some of the best seafood and fresh vegetables you’re likely to find anywhere.

As a bit of an in between meal I will often snack on either a protein shake or one of many easy protein sources.

Building Muscle Tips For Muscle Building Snacks

Canned Tuna (a staple food for bodybuilders for more than 50 years!)

Canned baked beans (yep… high in protein)

Protein Snack bar (these often have good multivitamin supplements to boost your nutrient levels too)

Mixed Raw Nuts and Seeds (Great source of UN-Saturated Fats and great to help you stay in an anabolic state)

Vita Wheats / Other High Fiber Cerial + Whey Protein Powder Sprinkled on top

Eating regularly the highest quality foods will provide you with the nutrition your body needs to build muscle mass fast. Your body will look as good as the food you put into it. So feed it well, and stay strong.