Saturday, April 2, 2016

Discover The Basic Essentials Parts of a Muscle Building Diet

Muscle Building DietAre you serious about building that ripped body. Do you want to get into the best shape that you possibly can?

You probably already know that to get that sculpted body that you see on the front of all the health and fitness magazines. It isn’t just about spending hours in the gym. To get your muscles and body into peck condition, you have to put the right fuels into your body to get the maximum out of your training.

 

Everybody knows that you can’t get maximum performance out of your car running it on regular gas, you need to run it on premium fuel. Your body is the same. If you want those rock solid abs and shirt ripping guns you have to put the right food into your body.

Having the right Muscle Building Diet, will allow you to get the best results from your training. You’ll have the energy to train longer and harder to build that solid body. The body you want will come faster, your recovery time will be shorter and you’ll protect yourself from muscle fatigue and injury.

In just a moment, you will find out what you must be putting into your body to unlock the results and get the body you always wanted. Visualize yourself having the body and being in great shape that others look at in envy. You’ll also discover that your confidence will grow and your standing amongst your friends and peers will grow. You’ll become the alpha male, the one that they all look up to. By having the the right Muscle Building Diet you’ll be getting faster results than your training buddies.

Don’t be fooled by thinking that having the right diet you won’t have to train hard. You’ll still have to train hard there’s no magic bullet for that. Putting the right fuel in your body you can get the maximum results from your time in the gym. Go forward in time and visualize the new you. You’ll have the solid body and new found confidence and others will look up to you knowing that you had the dedication to build that body that they are so envious of.

Now is the time to discover what foods you should be eating:

The Key Elements for a Muscle Building Diet

No more 3 meals a day

Many people may already know that top athletes eat more than the 3 meals a day. Changing your eating pattern from having 3 meals a day to between 5 to 6 smaller meals. Your meals should be between 2 and 3 hours apart and the most important meals being an hour before your workout to give you the energy for your training and the second meal for nutrients for repair to your muscles. You may be thinking why do I need to change my eating pattern. Can’t I just move the times I have my meals.

Your eating more frequent meals to keep a more constant intake of nutrients into your body and avoid the highs and lows of being full and then hunger before the next meal that comes from the regular eating pattern. Your body will then learn that food is not that far away and not use it’s reserved protein energy store that are needed when you train.

Water

Water is the most important part of your Muscle Building Diet 70-75% of your body is made up of water. Without keeping your body hydrated you should be drinking at least 2 litres a day minimum whilst training to build muscle.

Water is used to transport nutrients around your body, aid digestion and flush toxins from your body. Water is also used to metabolize body fat, regulate body temperature, lubricate and cushion your organs.

Calorie Intake

The average male needs about 2500kcal intake per day. When training look to increase this level by 500 and up to 1000 when training hard.

Whole Food Diet

Just between you and me. A lot is spoken about whole food diets for training. The basics of the whole food diet are that foods that are found in there natural state are good and processed foods are bad and should be avoided.

Examples of whole foods are: meat, fish, poultry, eggs, brown rice, oats, vegetables, fruits and nuts.

Examples of Processed foods are: pizza, cookies, fruit bars, sausages, frozen meats. Think of most the foods that you enjoy and they will most likely be found on this list.

Protein

Every Muscle Building Diet must contain protein. Protein is usually introduced into the diet naturally from your whole food diet or by way of protein supplement, normally taken in the form of a shake.

Protein is the second main substance in your body after water. Protein is used to build, repair and maintain muscle tissue. When training your body needs  increased levels of protein for repairing  muscle tissue broken down at the gym.

Protein is also the bodies second major source of energy after Carbohydrates.

Carbohydrates (Carbs)

Whilst training to sculpt that solid body your diet intake should consist of around three times more carbohydrate intake than protein. Carbohydrates or Carbs as there most commonly referred to are the bodies main source of energy.

Carbs can be broken down into two types SIMPLE & COMPLEX Carbs.

Simple carbs are in foods such as sugar and fruits. Simple carbs work by increasing your blood sugar levels and give a quick burst of energy.

Complex carbs are different to simple carbs by giving you long term energy. Complex carbs are a must for your Muscle Building Diet, by not taking in enough complex carbs your body will use the protein stored as it’s reserve or back up energy source and this is bad news for your training efforts and will effect the results you achieve.

Complex carbs can be found in foods such as potatoes, brown rice, brown bread, pasta (wholemeal) and porridge oats.

It’s important to remember the 3:1 rule of three times carbs intake to protein intake.

Fats (Good fats and Bad fats)

Fat intake is a very vital part of your training, avoiding fat and thinking all fat is bad is a fundamental mistake. Fats can be put into two groups Good Fats and Bad Fats. It can be broken down further into four groups.

  • Monounsaturated (Good Fat)

  • Polyunsaturated (Good Fat)

  • Saturated (Bad Fat)

  • Trans Fats (Bad Fat)


A quick way to know which is which is to imagine the foods in at room temperature. Good fats are in a liquid form (sunflower oil & olive oil) and Bad fats are found in a solid state (lard & butter).

Sources of:

Monounsaturated fats can be found in: sunflower oil, sesame oil, olives, nuts, peanut butter, olive oil, canola oil and avocados.

Polyunsaturated fats: sunflower, sesame and pumpkin seeds, fatty fish, soya milk, tofu, walnuts and corn oil.

Saturated fats: Beef, Lamb, Pork, chicken with the skin, milk, cream, lard, coconut oil and ice cream.

Trans fat: packaged snack food, vegetable shortening, pizza, cookies, muffins, fried foods and candy bars.

It’s important to remember for your training diet that you should go on and no fat diet, instead have a  balanced good fat diet.

Creatine

Creatine is an important part of any muscle builders diet or athlete. Creatine is naturally priduced in the body by the pancreas, kidney and liver. 95% of the creatine in our body is found in the skeletal muscle. The remaining 5% is found in the testicules, heart and brain.

Creatine works as an energy replenisher during hard muscle contractions. When your body is working hard during a workout it produces lactic acid. You know that feeling of burning in the muscles, when you just can’t go any further. At this point during the muscle contractions the creatine in your body produces a chemical called Adenine Tri Phosphate or ATP for short. The ATP combats the lactic acid in your muscles. The more creatine in your body the more efficiently the ATP is replenished.

Creatine is found in lean beef and fish (salmon, tuna and herring). It should be noted that the levels of creatine is reduced during the cooking process. Most bodybuilders take supplements of creatine so during there training they can work harder for longer periods get to there goals a lot sooner. Creatine has also been shown to increase stamina.

Creatine supplements are taken in two phases, a loading phase and maintenance phase. I highly recommend adding a creatine supplement to any muscle building diet.

Rest

Rest may not be part of your diet. It’s often over looked the importance of rest when working out. Whilst you are resting your body repairs itself and most people don’t know whilst resting is when your muscles grow. , , , , ,

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