Build Muscle Quick

Posts Tagged ‘muscle building nutrition’

 It is a well known fact nowadays that to build muscle diet is a key component that will determine whether you are successful or not. Regardless of how hard you train you won’t grow muscles unless you have good muscle building nutrition. So we will briefly outline some basic points to consider for a ‘build muscle diet’ and then we will take a peek at some fantastic muscle building foods.

Ok, quick guidelines for a diet to build muscle:

1) Eat 5-7 meals per day. This will enable you to easily consume the amount of calories you need in order to grow. {It will mean that your body keeps high energy levels through the entire day}. 

2) Divide your meals up in to approximate portions of 50% carbohydrate, 30% protein and the remainder can come from fats.

3) Eat about an hour half to two hours prior to your workout and eat immediately or at least within an hour after your workout. The post workout meal maybe a meal replacement powder and should include a high dosage of protein. Also eat a meal or take a protein shake before sleeping so your muscle have quality calories to use to support growth throughout the night. After getting up consume calories as soon as you can as your muscles will be low on energy first thing upon waking.

4) Take supplements if you can afford it. Try supplementing with these: essential fatty acids, multi-vitamin pills, whey protein and creatine. Whilst you are aware to build muscle diet is key you may also wish to give yourself an further boost by taking supplements.

5) Regularly drink small amounts of water. water is critical to many reactions in the body. Ample supplies of water will produce much more efficient reactions. Drink plenty of water as this is required for muscle growth. However you will feel bloated if you try to drink too much water at once.

Ok, so we have covered the basics there. Now then for muscle building purposes what food is good. Here are some great foods for your to try:

Protein is needed for growth and repair of muscles. Naturally this will be an important factor for those wishing to stack on mass.Sources of protein are: Tuna Cottage Cheese, Egg Whites, Turkey Breast, Chicken Breast, Whey Protein, Salmon, Lean Beef,.

Carbohydrate is the bodies supply of energy and fuel for day to day activities and for supporting muscle growth. Include in your diet these excellent carbohydrates to help build muscle, :  Brown Rice, Whole Wheat Pasta, Sweet Potatoes, Baked Potatoes,  Bagels, Oatmeal, Fat Free Yogurt and Beans.

Build muscle diets often neglect to mention that fats are important too. Important metabolic functions require certain fats. For fats that build muscle try to include in your diet: Avocado, Olive Oil, Nuts, Flax Seed Oil, Natural Peanut Butter and Fish Oil

Vitamins and minerals play a wide variety of roles in all of the important reactions in the body including muscle growth. Great source of vitamins and minerals are: Broccoli, Cauliflower, Asparagus, Green Beans, Peas, Carrots and Spinach.

You should be able to pack on a good deal of muscle mass if you follow the above guidelines. Just remember that you need to eat a lot of calories to both give you energy for training but also so that you have excess calories that can be used for muscle growth. You will not grow if you do not consume excess calories. OK now you know what to eat to gain muscle you should have no problems building muscle.

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.

Just before I tackle the main purpose of this article which is to show how to build muscle vegetarian style I will briefly outline the different types of vegetarians. Vegans won’t eat dairy products or any other products of animals, pesco-vegetarians will cosume fish and other dairy products whereas lacto-ovo vegetarians will both consume milk and eat eggs but won’t eat meat. There are a few more sub categories but that is enough detail for the purposes of this article.

Why be vegetarian?

Well due to the dangers of the food that none vegetarians eat, vegetarians actually have a decreased risk of a variety of diseases such as: coronary artery disease, hypertension, cancers and diabetes mellitus. As you can see the reasons for becoming vegetarian are quite compelling and that is before we even talk about the idealistic side of things such as saving animals, keeping food available for others, saving the rainforest, being more enviromentally friendly and so on.

Ok , then as a vegetarian how exactly am i going to take on board enough protein?

Well, the answer to for vegetarians is remarkably simple, soy. Soy actually has more protein in it than beef and it is a complete protein which contains all of the eight essential amino acids. Particularly good sources of soy include: seitan, miso, soy milk, tempeh, textured soy protein and of course tofu. A variety of delicous tasting dishes can be made from these ingredients. Another great supply of protein for vegetarians are beans, rice, seeds, legumes, nuts and even vegetables which together can pack together a wide variety of amino acids, so you should never go short.

Alright so that is protein deficiency crossed off the myth list now how about vitamins and minerals like: zinc, vitamin D, calcium, iron and vitamin B12?

Well, vegans ought to really to take a supplement for this. Other types of vegetarians need not worry as B 12 is found in many dairy products. A quality meal replacement powder will ensure that you get sufficient supplies of the others. Of course however many minerals and vitamins are easily available in the form of leafy green vegetables and fruit that you should not overlook if you wish to build muscle up vegetarian style. 

So, overall there are many health benefits to being a vegetarian and being a vegetarian need not prevent you from achieving your bodybuilding goals. Of course planning ahead is crucial however this is just as key for meat eating bodybuilders too. With the above guidelines in mind go ahead and build muscle vegetarian style!! 

Just before I tackle the main purpose of this article which is to show how to build muscle vegetarian style I will briefly outline the different types of vegetarians. Vegans won’t eat dairy products or any other products of animals, pesco-vegetarians will cosume fish and other dairy products whereas lacto-ovo vegetarians will both consume milk and eat eggs but won’t eat meat. This is sufficient categorisation for now although there are several further types of vegetarians.

Why choose to be a vegetarian?

Well due to the dangers of the food that none vegetarians eat, vegetarians actually have a decreased risk of a variety of diseases such as: coronary artery disease, hypertension, cancers and diabetes mellitus. As you can see the reasons for becoming vegetarian are quite compelling and that is before we even talk about the idealistic side of things such as saving animals, keeping food available for others, saving the rainforest, being more enviromentally friendly and so on.

Ok, so if I am vegetarian how on earth am I going to get adequate supplies of protein?

The answer to this question very simply is Soy. Soy contains all eight essential amino acids and in fact has higher levels of protein than beef. Particularly good sources of soy include: seitan, miso, soy milk, tempeh, textured soy protein and of course tofu. These ingredients can form the basis of a good deal of tasty dishes. Beans, rice, seeds, legumes, nuts and even vegetables are another great supply of amino acids which together should ensure you never get short on protein.

Alright so that is protein deficiency crossed off the myth list now how about vitamins and minerals like: zinc, vitamin D, calcium, iron and vitamin B12?

Well a supplement would actually be appropriate for a vegan here. Vitamin B 12 is found in dairy products so other types of vegetarians ought to never go short of this. A quality meal replacement powder will ensure that you get sufficient supplies of the others. Of course however many minerals and vitamins are easily available in the form of leafy green vegetables and fruit that you should not overlook if you wish to build muscle up vegetarian style. 

So, overall there are many health benefits to being a vegetarian and being a vegetarian need not prevent you from achieving your bodybuilding goals. Planning is the key and this is just as true for none vegetarian bodybuilders also. With the above guidelines in mind go ahead and build muscle vegetarian style!! 

There is advice floating around both on and offline about how to build muscle fast. As a personal trainer myself here are a few little known facts, building muscle tips and secrets that I personally consider worth your while contemplating on your quest to build muscle mass:

I often hear that you should train each muscle group just once a week. Although this might produce solid progress for extreme hardgainers it is not going to be true for most people. Sure, you should avoid overtraining but like most things in life you won’t get good at something by practicing it just once a week, this is true to a certain extent in weight lifting also. Muscle groups should be hit at least twice a week, no less. Ideally you should rotate your workouts through periods when you are near overtraining and periods where you near undertraining. This provides times when there is a lot of stress for the body to handle and other times when the body has more time to recover and build momentum for another push. This will prevent you from hitting training plateaus.

Make sure that your sessions don’t continue for more than 45 minutes. If you deem that time limit to short then possibly your workout is not short enough or you are not staying focussed and working out intensely. 45 minutes ought to be more than enough time if you really are avoiding distractions and concentrating on intensity. If your training session lasts more than this then testosterone levels fall significantly because of the increased cortisol production which actually causes the body to eat muscle tissue plus store fat. precisely the reverse of what we need.

You need to cycle your training. after a while your body adapts to a routine so that it no longer stimulates growth. You should change your routine before your gains diminish completely. You ought not to alter your training sessions too often either. Doing so could confuse your bodies muscles overly so and stop it working its way into a nice groove.

Big gains are unlikely to occur for you if you don’t use the correct exercises. The right exercises are exercises that allow you to perform multi-joint movements and are know as compound exercises. The time proven exercises being: bench presses, rows, squats, pull ups, shoulder presses plus any exercise that moves your entire bod through air ie, not just moving individual limbs. If you use these exercises, with a few of their variations and correct muscle building nutrition then you can’t help but stimulate muscle mass growth. With the above recommendations in mind and allied to correct muscle building nutrition it is time for you to go get huge.

As we are all aware a good muscle building diet is critical to build muscle up. The timing of your meals is also important. Around two hours prior to your workout is when I recommend you eat your meal.This should provide plentyof time to so that you don’t start your workout when you are bloated or still feeling full and sluggish.

Ideally this preworkout meal should be something that you are used to and that you know won’t make you feel heavy and bloated as you want to be at your best to give your all in the gym. Make sure it contains slow burning energy such as that found in rice and oatmeal and that you consume the protein part first. You risk becoming tired if you eat your carbohydrate before your protein. This occurs as both the protein and carbohydrate cause the body to release specific chemicals that have differing affects. Protein releases tyrosine which signals your brain to be alert and energetic whereas the carbohydrate triggers the release of tryptophan that tells the brain to become sleepy. Therefore always take on the carbohydrate second.

If you really want to know how to build muscles quickly then great advice is to drink a protein and carbohydrate shake about half an hour before you workout. This will significantly boost your energy for your workout. Ingredients should include whey protein, maltodextrin, wxymaize or dextrose. Try to shoot for about 25 grams of protein and about 40 grams worth of carbohydrate. Doing this will increase your bodies insulin levels which is one of the bodies strongest muscle building hormones. Furthermore it will also cut down the amount of cortisol that is produced by your body which has a negative impact on muscle building.

Remember working out when you are already hungry and tired is not a good thing, you certainly won’t be breaking any personal bests. Always try to keep fruit or meal replacement powders or bars to hand should you ever not have time for a proper solid pre-workout meal.

As regards caffeine why not try get your hit from a nice antioxidant loaded green tea it provides less caffeine but is also a good deal better for you in many ways. Finally, don’t forget to keep taking on board the water, this is critical too. Ok bear those things in mind and you’ll be hitting the gym in peak mode for an awesome muscle stimulating workout which you will be able to grow from because you will have had the correct muscle building nutrition.

‘Why am I not getting bigger?’ is one of the most common question from bodybuilders around the world. After all you are training hard, with good muscle building nutrition in your diet, yet your gains are still minimal. The sense of frustration after all of the months of effort is tremendous and can be really demotivating. So, what exactly is the answer? Well, there are a few likely causes, see if any of these ring a bell with you, together they show you how to build muscle:

1) Are you eating lots? Many hardgainers are simply under eaters. Lack of muscle mass is often due to this. The key to building muscle mass is frequent high calorie meals! Consuming food every two hours is a sensible rule of thumb which will enable you to take in the required amount of calories. Make sure you snack lots on food such as: dried fruit and nuts, yoghurt, cottage cheese,  cereal and milk, protein bars, fresh fruit, and protein shakes, etc

2) Are you getting enough protein? To build muscle mass fast you should aim for 1.5 grams of protein for each pound of bodyweight per day. Awesome sources of protein are: chicken, fish, turkey as well as dairy products. Eat lots of everything and do not be too concerned about eating low fat products, you need the calories remember. of course you require decent quality calories but you can do a ripping stage at a later date to remove excess body fat. A further great way to take on board quality protein is to get your hands on the large tubs of whey protein.

3) Have your routines gone stale? If you are able to say aloud your routine without thinking too much it could well be that you have been doing it for too long. Your body is not going to grow if you are not providing stimulating workouts with lots of variety. How about mixing things up with, super sets, drop sets, partials, 21s, aided lifts and negatives. You can even just reverse the order of your routine and see what difference that makes, how about 10 sets of 10 reps to failure on just one major exercise such as the bench press (get ready to be sore!) how about taking a week off from your session to allow your body to completely recover. Make use of the endless amount of variations that are possible.

4) Are getting enough rest? Have you ever witnessed someone go to the gym and then come out with more muscle than when they entered? Never. Clearly then your muscle do their growing at home after you have pumped out. If you are not resting lots then you are limiting the amount of time available for the muscle to grow. If anything over compensate and give your body more than enough time to grow. Try dropping to working a muscle group just once a week. Also reducing the number of sets per body part, how about a maximum of 3-5 really intense sets per body part per workout. Think that is not enough, try it and watch the results!

5) Is your water consumption high enough? You will limit your progress if you don’t get an adequate supply of water. To build muscle mass copious amount of water is required. Carry a bottle with you in the car and never stop drinking from it.

So the question we began with: “Why am I not growing quicker?’ as you can see, has more than one answer. After viewing the guidelines above don’t forget them, try and make the necessary changes today. If you are not meeting just one of the above points then you may well have found the reason for your limited growth. If there are more than one of these points that your bodybuilding lifestyle does not meet then urgent change is required. Of course there may well be other reasons why you might aren’t growing but they are are the usual suspects. Now go hit the gym and gain some weight!

If you are like most of us you want to know what foods help to build muscle. There are foods that help the muscle building process by adding the correct nutrients for muscle gains. When you eat the right foods and train properly you will increase your overall muscle mass and strength. Remember you need more than food and supplements to get bigger. By not eating the right foods you can actually retard your muscle growth. By all means find out as much as you can about taking supplements, they can make or break a good workout and recovery period after wards.

To be the best we can be and give our bodies the best chance of success we need the right muscle building foods in the right quantities. Most of us are denying our bodies the correct nutrition by eating a lot of processed foods and low nutritional foods. An increase in obesity can be directly related to your overall diet and lack of exercise planning. To put it simply, garbage in garbage out. Stock your home with the muscle building foods that will make you look and feel like a champion.

Is Protein The Best Muscle Building Food?

Protein provides us the best source of growth forming nutrition our bodies need to increase muscle mass. Protein should be your main concern if you are interested in really building muscle mass. Along with meat and fish, vegetables contain many of the essential amino acids our bodies use to build muscle fibers. Because our bodies synthesize protein at varied rates and unique levels of absorption it is necessary to eat a wide variety.

Types of Protein

Meat is a good example of a muscle building food that is high in protein and has been the essential part of a body builders diet for a long time. Although a primary source of high quality muscle building protein consuming too much meat can have negative effects on your body over the long term. This is a good reason to change the foods you get your protein from. There is approximately 8 – 10 grams of protein in one ounce of meat.

Another great muscle building food are eggs. The detrimental effects of eating the yolks is a good reason to stay away from them. The egg has between six and eight grams of protein per egg

For more great ideas on muscle building foods and nutrition you will also want to visit Rocko’s site, you can see it here:Rocko’s Muscle Building Foods

Protein Supplements And Meals

Protein shakes should contain about 25 – 30 grams per serving and can be used to supplement a meal if necessary. It is best if you eat five to six small meals throughout the day rather than the accustomed three large meals. Eating these 6 smaller meals will actually burn more calories and provide your body with the necessary protein it needs during the day.

How Much Protein Should I Consume

It is traditionally felt that one gram of protein per one pound of body weight should be sufficient for the day. There are some people that now believe it is more accurate to calculate the correct amount of protein as one gram of protein for each pound of lean muscle mass. Don’t overdo it on the protein we can only absorb 25 – 35 grams at any one sitting.

There are a many other foods that build muscle and you should educate yourself about the different ways you can use muscle building foods to fuel your body and your workout. To take the guess work out of both your nutrition selection and your training program you should experiment and find what works best for you.

I hope you liked this article on muscle building foods, I also have a review of a high quality product you might want to take a look at here:No Nonsense Muscle Building Review