Build Muscle Quick

Ok, awesome, you have made the decision that it is about time you bulked up and put on some muscle mass. Whether it is because you want to look good at the beach or you have just watched another ‘Rocky’ movie or you just want to improve your sporting performance. So obviously you know that you are going to have to get in to the pumping iron game. However you may not be aware of what to eat to build muscle and of the correct muscle building nutrition. This short guide will show you exactly what to eat but first we’ll go through a few of the basic guidelines for a sensible muscle building diet.

Firstly to build muscle, eat more often. Try to consume 5-7 mini meals each day. This is due to the fact that your body needs excess calories to support muscle growth and build muscle. You will not be able to build any muscle mass if your body is running short on calories. 5-7 meals per day will allow you to take on more food comfortabley without eating too much at anyone sitting.

Secondly, you will have to significantly reduce the amount of junk food in your diet. Go hands up, we are all guilty of having the odd meal of junk food and it is these which need to be replaced with quailty muscle building nutrition.

Thirdly, you will be needing to drink much more water than previously. carry a water bottle around with you and keep one in your car. nearly all of the bodies reactions need H2O to some extent and of course it is required for muscle building reactions too.

Fourthly, try to divide each meal up into portions of the following amounts of protein, carbohydrtates and fats. Try to divide them into 30% protein, 50% carbohydrate with the remainder coming from fats.

Fifthly, you will need to educate yourself as to the kinds of foods that you should be eating. Here is a start to illustrate what some of the best muscle building foods are:

For protein: turkey, chicken, fish and shellfish, eggs, red meats, dairy products. Include these sources of protein in your meals as much as you can as these are all great for muscle building. However caution is advised as these foods are high in saturated fat so it would be sensible to mix them with the following foods that supply protein but with a great deal less fat: egg whites, lean meats like poultry and fish, non-fat or low-fat milk and dairy products, lean cuts of red meat, turkey breast,and skinless chicken breast.

For carbohydrates and sustained energy release: bread, brown rice, oatmeal, bagel, pasta cereals and potatoes. For instant hits of energy take on board: fruits such as grapes, bananas, apple, raisins, orange and sports drinks.

The fat portion of your meals will come naturally from the above foods. Also ensure that you are eating lots of healthy fresh green vegetables that are rammed full of minerals and vitamins. If you want to buy supplements then you should go for a decent whey protein, essential fatty acids, creatine and a good multi-vitamin to start with.

Finally a few words of advice on exactly when to eat. To build muscle eat within one hour of finishing your workout, before bed and immediately on rising. If you wish to pack on muscle mass then these are very important times. With the aforementioned rules followed you are now in a fantastic position to start bulking up.

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