Follow This Muscle Building Diet For Size and Strength
A good muscle building diet will consist of high protein, moderate carbs, and low fats.
How much of each should you shoot for?
Approximately half of your daily calories in your muscle building diet should come from protein.
To gain muscle, you absolutely must take in enough of the right kind of protein each day. Other than water, protein is the most abundant substance in muscle.
Protein (amino acids) helps build muscle. Carbohydrates do not and fats do not. This is why protein sources should make up half of your muscle building diet. Protein is also the least likely of the 3 nutrients (protein, carbs, and fat) to be converted to body fat.
Aim for approximately a gram to a gram and a half of protein per pound of body weight. If you weigh 200 pounds, try to consume at least 200 grams of protein.
40% of your daily calories in your muscle building diet should come from complex carbohydrate sources like fresh vegetables, whole grains and cereals, oatmeal, brown rice, or potatoes.
10% of your daily calories should come from fat sources
I often tell my clients to not worry about reaching the fat gram number-- that it will be reached without too much trying. After all, fat tastes good and is in almost everything we consume, in one form or another.
There are a ton of muscle building diets on the market with many variations of this 50-40-10 rule. But as a whole, most research has shown this to be a very effective ratio for adding lean muscle tissue to the body while minimizing the amount of fat added.
Foods to include in any muscle building diet:
protein sources (50% daily calories)
fish (tuna, salmon, haddock, cod, perch, orange roughy), turkey, chicken, lean red meats (top round, flank steak, lean ground beef), dairy products (low-fat/non-fat cottage cheese, skim milk, low-fat/non-fat yogurt), eggs, soybeans, nuts, legumes, lean ham, lean pork, shellfish, scallops, lamb, tofu, protein supplements (whey, egg, milk, soy protein supplements)
carbohydrate sources (40% of calories)
brown rice, whole grain breads & cereals, bagels, oatmeal, pasta, potatoes, yams, vegetables (carrots, broccoli, green beans, corn,), legumes (chick peas, lima, kidney, and soybeans), cream-of-wheat, pretzels,
fat sources (10% of calories)
olive oil, peanuts, peanut butter, almonds, safflower oil, sunflower oil, walnuts, flax seed oil, borage oil, avocadoes, fish oils (salmon), CLA (conjugated linoleic acid)
So a sample day of a muscle building diet could look like:
6:00 am-Meal replacement shake.
9:00 am-Wheat Toast w/ peanut butter
12:00 pm--turkey sandwich and diet cola
3:00 pm--meal replacement shake
6:00 pm-- broiled chicken breast and side salad
9:00 pm--small bowl of frozen yogurt
Any time you are going to eat a carbohydrate, also include a lean protein source as well.
This will help stabilize blood sugar levels and the corresponding insulin release.
So, have some peanut butter on your wheat toast or some cheese with your strawberries.
Combining protein and carbs together for each meal or snack will pay off huge in terms of not storing excess blood sugar as fat.
Build serious lean muscle mass in record time with this muscle building diet and nutrition plan by sports nutrition and supplements
expert Will Brink.
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