Top Diets To Gain Muscle Fast

If you want to gain muscle fast then you will have to maintain a high calorie diet. Your calorie intake has to be high to gain weight for muscles. A protein based diet is preferable as proteins are the building blocks for your body. And these proteins come from your daily diet.

During exercises and workouts you require a lot of energy and stamina and the more food you eat; all gets converted to muscle mass. However practically, no calorie is required to maintain fat tissues while a lot of calorie is burned to maintain muscle tissues. Thus consumption of adequate amount of food is required to gain muscle mass fast. You will have to determine your required calorie intake. There is no fixed amount for calorie intake and it depends on each ones body type and metabolic rate. You have to keep a check on your calorie intake for a week and see whether you are gaining any weight or not. If you do not get the desired effect then increase your food consumption.

Proteins, carbohydrates, some amount of good fat and water are the most important ingredients for building muscle mass. A rough ration of these components contributing to mass gain can be calculated- 20-50% weight gained from protein, 30-60% weight gained from carbohydrates, 20-30% weight gained from fat and 8 oz of water for 10 to 12.5lbs of your total body weight or muscle mass weight.

Include products like lean meat, fishes, eggs, dairy products, fruits and vegetables for protein. Chicken and tuna are best sources for protein and good choice for body builders as they have very desirable macronutrient breakdowns being high in protein and low in carb and saturated fat. Carbohydrates can be obtained from fiber rich products, cereals and whole grains.

Food supplements are good to satiate your calorie count. They have all the nutrients and vitamins with a very low fat content which is apt for your body. Meal replacements, flaxseed oils, protein powders can be taken up for weight gains. However do remember that natural food is the best way and supplements should be taken occasionally only. Also be careful while selecting the right supplement for you as many do not work according to your desired results. Some do not work at all and are just gimmicks.

Do not take any sort of steroid or pills or medicine even if the companies manufacturing them claim no side effects. These are all shortcuts to muscle gain with many side effects and they are mostly harmful in the long run.

It also depends on how and when you eat to gain body mass. Rather than eating 2 to 3 heavy meals in a day, eat more number of times say 5 to 6 times to keep the muscles in anabolic state. To maintain muscle mass a lot of calorie is required and so these short meals will provide constant nutrition to them. Moreover muscle mass is actually build while you rest so do not think that you can lower your consumption level on the days you are not working out.

• Juliana Breckinridge
• 10/03/2009, 12:59 PM
• 0 Comments