What Are The Foods That Build Muscle

As the research into building strength and muscle mass increases, more and more fitness experts are giving credit to the important role played by nutrition in this respect. The fact is now widely accepted that what we eat does indeed become a part of our body. This becomes all the more true during weight training. Let's have a look at what and how food helps to build muscle mass.

1. Eat Six Meals a Day: it's time to put away the ‘three meals a day' theory. Giving a gap of more than 4 hours between meals puts your body in a condition of starvation where it slows down its metabolism and begins to store energy as fat. When you eat 6 times a day, your metabolism never gets to slow down and your body continuously burns fat, generates energy and builds muscle mass.

2. Eat Protein and Complex Carbohydrates: the body needs the building blocks of nature to grow the muscle mass you want it to. These building blocks are the amino acids provided by proteins. For muscle building, it's essential to make proteins the major portion of your diet. Ideally, protein should make up 40%-50% of your total diet, roughly 1 gram of protein for every pound of body weight. Take around 30 grams of protein at a time and go for the high quality protein such as chicken, egg whites, tuna, red meat and fish. Complex Carbohydrates are also essential for the body. These are found in bread, rice, potatoes, brown sugar, etc. Always go for whole grain foods such as whole wheat, brown bread, etc.

3. Avoid Simple carbohydrates: simple carbohydrates means the sugar we find so easily around us in white sugar, soft drinks, honey, cakes, etc. Simple carbohydrates are instantly digested and supply the body with immediate energy, which dies down just as soon and creates a strong craving for sugar all over again. An excess of sugar is dangerous to the body's insulin level and metabolism.

4. Avoid Fats and Salts: a reasonable amount of fat is necessary for the health of the body, but excessive fats are hazardous to health. Unsaturated fats like those found in olive oil, avocadoes, peanut butter and fish are good, healthy sources of fat. Saturated fats are unhealthy and harmful and are found in vegetable oil, butter and animal fats. Fats should make up about 10 percent of your diet. Also, excessive salts can greatly increase your heart rate. When weight training, avoid taking excessive salts as they may aggravate your heart.

5. Eat before the Workout: taking a light meal, high in protein about 30 minutes before a workout is great for muscle growth. Your exhausted muscles have an immediate supply of protein to draw on while they heal. Try a chicken sandwich or some steamed meat.

6. Drink Lots of Water: weight training is intense and increases the body's rate of perspiration. To make sure you don't dehydrate and get maximum blood circulation keep your body well hydrated. Drink 2 glasses of water about 15 minutes before you start your workout. This will ensure you get excellent blood circulation during your workout and at the end of it. Also your body will have the tools it needs to start growing muscle.

7. Avoid Junk Food: junk food is suicide for weight trainers. It's high on fats and low on protein. If you need to snack, make a salad, eat some baby carrots, or eat a chicken or tuna sandwich.

• Janny Raines
• 14/02/2009, 6:59 PM
• 0 Comments