Bodybuilding routines must include eating to build muscle as a component of an overall bodybuilding program. Working up a sweat in the gym and concentrating on all your muscle groups in order to build muscle mass is fine, but you are only going half way if you do not also eat foods that build muscle.
Lifting weights forces your muscles to work hard, and can also cause minor injury to muscles. Although those injuries can heal very quickly, eating the right foods that build muscle can really speed up the process. Food supplies fuel that the body needs, and the right food can do wonders.
When looking into the types of food that helps build muscle, you probably immediately think of eating a low fat diet. That is great, but probably the most important type of foods that build muscle are foods containing high levels of protein. Foods like meat, fish, chicken, eggs, cheese and other milk products. Nuts are also a great protein source.
Finding out how much protein to eat when you are interested in building muscle fast is actually not difficult. First, you will need to find out your lean body mass weight in kilos, and then you simply multiply that figure by 2.75 to determine your daily protein requirement. Calculating your lean body mass uses some complex formulae, so ask a professional at the gym if you do not already have this figure.
Carbohydrates, in moderation, are also essential when finding foods that build muscle. Do not eat too much, though, unless you choose high fiber carbohydrates (which are the healthiest ones anyway), and then you can indulge in much larger amounts. Good high fiber carbohydrates include rice, potatoes (yes, potatoes - just do not add butter!), oatmeal and bananas.
Reducing fat in your diet is of course necessary to build bigger muscle on a body that appears lean and has a low body fat ratio. If you are focusing on what foods build muscle mass, you also need to bear in mind that it pays to reduce fat as well. Although proteins are essential (as we talked about earlier), it is really important to select proteins that are low in fat, or that you can cut the fat off. So eat your chicken without the skin, and go for lean steaks rather than more fatty cuts of meat. Opting for cottage cheese or other reduced fat cheeses, and low fat milk also helps reduce your fat intake.
Drinking sufficient water with your meals, between meals, and while you are working out is also very important. Without sufficient water you will dehydrate, and you will be tired and lacking in energy, which gives no assistance at all to building your muscle with the right type of food.
Drinking 8 to 10 glasses of water a day (even 12 glasses) is absolutely essential to allow your body to properly digest all the good food you are eating. For those who just cannot stomach the taste (or lack of taste) of so much water, other types of liquid although not quite as good are still acceptable as water substitutes ? fruit juice and even soft drinks can suffice as long as you (preferably) drink some of your liquid intake in water form.
Regular bodybuilding workouts are also essential to maximise the effects of good bodybuilding diets. It is all very well knowing what to eat to build muscle, but if you do not combine this great new diet by building muscle mass with weight lifting exercises or other bodybuilding routines, you will not be able to build muscle fast. So do both - eat foods that build muscle, and undertake bodybuilding workouts, and you will end up with a body you will be proud of. - 30414
Lifting weights forces your muscles to work hard, and can also cause minor injury to muscles. Although those injuries can heal very quickly, eating the right foods that build muscle can really speed up the process. Food supplies fuel that the body needs, and the right food can do wonders.
When looking into the types of food that helps build muscle, you probably immediately think of eating a low fat diet. That is great, but probably the most important type of foods that build muscle are foods containing high levels of protein. Foods like meat, fish, chicken, eggs, cheese and other milk products. Nuts are also a great protein source.
Finding out how much protein to eat when you are interested in building muscle fast is actually not difficult. First, you will need to find out your lean body mass weight in kilos, and then you simply multiply that figure by 2.75 to determine your daily protein requirement. Calculating your lean body mass uses some complex formulae, so ask a professional at the gym if you do not already have this figure.
Carbohydrates, in moderation, are also essential when finding foods that build muscle. Do not eat too much, though, unless you choose high fiber carbohydrates (which are the healthiest ones anyway), and then you can indulge in much larger amounts. Good high fiber carbohydrates include rice, potatoes (yes, potatoes - just do not add butter!), oatmeal and bananas.
Reducing fat in your diet is of course necessary to build bigger muscle on a body that appears lean and has a low body fat ratio. If you are focusing on what foods build muscle mass, you also need to bear in mind that it pays to reduce fat as well. Although proteins are essential (as we talked about earlier), it is really important to select proteins that are low in fat, or that you can cut the fat off. So eat your chicken without the skin, and go for lean steaks rather than more fatty cuts of meat. Opting for cottage cheese or other reduced fat cheeses, and low fat milk also helps reduce your fat intake.
Drinking sufficient water with your meals, between meals, and while you are working out is also very important. Without sufficient water you will dehydrate, and you will be tired and lacking in energy, which gives no assistance at all to building your muscle with the right type of food.
Drinking 8 to 10 glasses of water a day (even 12 glasses) is absolutely essential to allow your body to properly digest all the good food you are eating. For those who just cannot stomach the taste (or lack of taste) of so much water, other types of liquid although not quite as good are still acceptable as water substitutes ? fruit juice and even soft drinks can suffice as long as you (preferably) drink some of your liquid intake in water form.
Regular bodybuilding workouts are also essential to maximise the effects of good bodybuilding diets. It is all very well knowing what to eat to build muscle, but if you do not combine this great new diet by building muscle mass with weight lifting exercises or other bodybuilding routines, you will not be able to build muscle fast. So do both - eat foods that build muscle, and undertake bodybuilding workouts, and you will end up with a body you will be proud of. - 30414
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