Eight Steps To An Effective Build Muscle Diet
June 1st 2009 11:48 am
An effective build muscle diet will encourage muscle growth while minimizing the storage of excess calories as body fat. There are many diet approaches one can take to achieve optimal results, but they all boil down to meal composition, meal frequency, and meal size.
Here are eight steps that should guide you in your search to find an effective eating plan that will encourage muscle growth.
1) Eat frequently
In order to best utilize the energy that your food provides, it’s best to eat every 2.5 to 3 hours to maintain a steady source of calories. The body can only process so much food at once. Any excess is either excreted or stored as body fat.
Trying to fit your daily caloric requirements into three meals a day will lead to an inefficient use of the nutrients coming in and will promote fat storage.
2) Take in enough calories
To build quality muscle, it is critical that you supply your body with sufficient calories to promote growth. The key is to calculate your daily caloric needs based on your goals. A realistic goal is to eat to add 1 to 2 pounds of muscle per week.
3) Food variety is key
When designing a build muscle diet, it is important to allow for variety in your meal plans. It’s easy to fall into a routine where you eat the same foods day after day, especially when you are being diligent in keeping track of what, how much, and when you eat.
Try rotating your meal plans week to week. Introduce new foods each week to keep your body from adapting to a particular menu.
4) Eat 50-70 grams of protein at every meal
This is a rough estimate for a male that weighs less than 200 lbs. But, in general, protein should constitute at least 35% of your overall daily caloric intake. Keeping your body supplied with protein is key in building muscle, accelerating recovery times, and minimizing fat storage.
Mix up your proteins from a variety of sources. Stick with lean meats such as ground beef, chicken, and turkey. Fish is another excellent source of protein, with breeds such as salmon, tuna, and mahi also providing healthy omega 3 fatty acids.
If you’re taking in supplement shakes between workouts, stick with whey or casein protein blends.
5) Get enough fat in your meals
Our less than 200 lb male should be taking in 20-30 grams of fat every meal. This equates to roughly 30% of your caloric intake.
Fat boosts testosterone levels and is a key building block in your build muscle diet. However, all fats are not created equal.
Stay away from trans and saturated fats, and try to limit fat intake to mono and poly fats including nuts, olive oil, and avocado.
6) Eat 70-90 grams of carbohydrates at every meal
Again, this is assuming a male weighing less than 200 lbs. Each of your meals should consist of roughly 40%-45% carbohydrates. They are the primary energy providers for the body.
Scrimp on the carbs and you will be dragging through your workouts. And it is critical that you get your carbohydrates from a variety complex, high in fiber, and low glycemic value sources. Foods such as brown rice, stone oats oatmeal, and yams provide the complex carbs that will ensure that your body is supplied a steady stream of energy.
Refined sugars, simple carbs such as most breakfast cereals, and processed carbs such as white bread, all supply short term spikes of energy with a quick crash afterwards.
7) Make fruits and vegetables a part of every meal
Fruits and vegetables supply the body with critical nutrients that it needs for growth. In addition, proteins and grains lead to high levels of acid in the blood. Too much acid can lead to bone density loss and muscular deterioration. Alkaline rich fruits and vegetables balance out these levels and keep the body running in peak condition.
Limit liquid meals to at most 40% of your daily caloric intake
Supplement protein shakes are very popular. And they are especially convenient for anyone on a build muscle diet. But, in order to ensure that your body is getting the nutrients it needs to thrive and grow, at least 4-6 of your daily meals should come from high quality whole foods.
These steps should help you develop a build muscle diet that will maximize the results from your workouts. Click to learn about a revolutionary workout and diet program that will have you building muscle, losing fat weight, and developing the type of body you’ve always dreamed of.
