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After making the decision to start working on building your muscle mass, you need to make some serious decisions about your eating habits. Everybody knows that you will need to lift some weights, but it isn't quite so obvious what sorts of foods you will need to eat in order to get that muscle. Read on to find some tips and ground rules on what you should and what you shouldn't be eating.
Building muscle means more meals per day. 5-7 small meals a day will give your body the extra calories you will need for working out. Without this energy, you wouldn't be able to have a strenuous exercise program at all. The meals should be small, otherwise you'll find yourself putting on fat rather than muscle. Of course, junk food and fried foods won't do your muscle building program any good. You should cut it out of your diet entirely if possible. Cheating is never to be suggested, but a small break in routine every so often can help your morale and is something you can work off quickly. Just don't get off track.
You will need to start drinking much more water than usual. Carry a water bottle with you wherever you go. The body needs water, and your workout won't last long before you are exhausted.
Your meals should consist of about 50% carbohydrates, 30% protein and 20% fats. This is a general guide that has worked for most who are building muscle. You need to get to know your foods so you can recognize what will help you and what will hinder you.
Some of the top protein foods include turkey, chicken, eggs, fish and dairy products. Some of these are high in saturated fat, so choosing the leaner meats is better for helping you to avoid putting on weight. Non or low fat dairy products can be consumed, and egg white may be a better option than whole eggs. Proteins contain amino acids, which are very important for muscle growth.
Top carbohydrate foods include bread, bagels, pastas, rice, oatmeal and potatoes. Fruits and sport drinks and good for providing quick boosts of energy. Be careful though, as quick boosts of energy will feel good in the short-run, but provide no help in the long-run.
Fats wil be included in the foods that are mentioned above. Also know that vegetables are a great source for vitamins and minerals. Supplements can fill out the gaps in your diet program, and help you get even more energy. Eat meals before your workouts and before bed. You will need energy before your exert yourself and before you spend a long time of inactivity. A big breakfast is good too, for restoring the energy lost during sleep. The muscles will shrink if you ignore these key eating hours.
For more information on some of the foods mentioned above, read on:
Eggs: One egg contains 6 grams of proteins and also many vitamins. The protein can be easily absorbed by the body, but anyone working on their muscles should remove the yolk and eat only the white.
Tuna: Low on cost and fat but high on protein. It is easy to buy and eat, but can also be mixed into a salad for a tasty dinner option.
Milk: Milk has plenty of vital vitamins, and also contains calcium which will help your bones during the strenuous workout sessions. Skimmed milk is recommended for the workout enthusiast.
Lean Red Meat: With its iron and B vitamins, these meats are very nutrient dense. High temperatures can damage the meat's nutritional value, however.
Chicken/Turkey Breast: Low in fat and full of protein. Remove the skin to make it even more helpful for your body.
Cottage Cheese: Good as a snack, this food will take time to digest but provide lots of energy.
Nuts: Count the value of nuts on your finger: fiber, vitamin E, potassium, zinc, magnesium. They are also tasty too!
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