Eight Nutritional Rules to Build Quality Muscle
Never forget the importance that diet plays in achieving a
great body.Following these 10 rules will provide you the
foundation you need for muscle growth.
With all the different diets and workout gadgets out there it
is hard to determine which route to take. If you look at, lets
say diets, you get totally lost in all the confusing arguments
about which one is best, you have the Adkins diet, the
grapefruit,low carb, now even the acai berry diet.I’m confused
just thinking about the different versions, now I’m sure these
diets all work to some degree, but I am going to give you an
easy to follow, nuts and bolts approach to gaining muscle and
changing your physique.
We are going to limit this to just the vital information needed
to build more muscle and become leaner in the process.The KISS
method (keep it simple stupid).
1. Eat A Meal Every Three Hours
Frequent smaller meals ensure your body is constantly being
delivered the Protein,carbohydrates and essential fatty acids
require to maintain an anabolic state. Muscle building all
comes down to nutrient delivery to feed the muscles so they can
grow. So, this comes down to eating every three hours 5-7 times
I know this sounds like a lot but, these are smaller 400-600
calories per meal. Eating this way will keep your blood sugar
levels maintained so you will not spike up and down as with
fewer larger meals. Elevated blood sugar levels cause your body
to insulin output in an attempt to store that sugar for
later.When insulin is present, fat burning is halted.
Lowered insulin levels and steady amino acids flowing will help
deter this problem.
2. Load up on Protein
Every meal you eat should have an adequate amount of protein
included in to it. To maximize muscle building you will need to
consume a minimum of 1-2 grams of protein per pound of
bodyweight. (This means 180 pound person should consume a
minimum of 180 grams of protein, 360 grams on the high side).
So depending on how much protein you will need per day, you
will divide that by the number of meals for that day. For
example if you require 200 grams of protein per day divided by
6 meals, comes out to roughly 35 grams per meal.
These proteins should come from lean animal sources like
chicken,eggs,fish,turkey, beef and dairy. Variety in nutrition
is crucial just like variety in your training, so mix it up
3. Keep Hydrated
Drinking water goes beyond keeping yourself hydrated. The more
water you consume, the more will then be pushed into your
muscles and the greater their size and strength will be and
they will function better also.
And if you are also taking creatine, glutamine or any other
supplements, this will give your muscles even greater capacity
to store water within and keep them full.
You should consume a minimum of 1 gallon of water per day,
preferably more. When training try to get at least 8 ounces
every 10 -15 minutes.
4. Carb Up The Correct Way
When it comes to carbs, you need to be a little precise, too
many can make you become a bulked up softie and too little can
hurt your gains. A good rule of thumb is to get 2-3 grams of
carbs per pound of bodyweight per day when trying to add some
The same principle is used just like the protein intake, split
it up between all of your meals for that day. There are two
exceptions to this and that is at breakfast and right after you
workout.Breakfast and post-workout are vital in aiding in
Most meals you will want to consume slow digesting cabs such as
whole grain breads and pastas, oatmeal, sweet potatoes and
fruits and vegetables.
After workouts you should consume fast acting carbs, those that
digest quickly such as Gatorade,toasted bagel with jam, fat
free pop tarts. This will help when combined with whey protein
for halting muscle breakdown. (more on this in rule 7)
5. Red Meat Is Good
Hamburgers and steaks scare a lot of people because of the high
fat content in many cuts. But when you are looking to build
muscle, not eating red meat is the last thing you want to do.
It is high in B vitamins including B-12, which supports muscle
growth and endurance and is packed full of creatine and iron
more than any other source of protein.
It is a great source of slow digesting protein that aids in
nitrogen retention and elevated amino acids in the bloodstream.
When selecting your red meat sources go for the leaner cuts
such as ground round and top sirloin. Go for the meats which
are at least 93% lean, your body and tastebuds will thank you.
6. Eat Fish
Most bodybuilders like to live on chicken and low fat beef, but
fish like salmon, trout, tuna, and grouper have advantages
other protein sources do not. They are a great source of
Omega-3 fatty acids, which can help make you bigger and leaner.
Omega-3’s help the body produce glycogen, a carbohydrate that
is stored in the muscle tissue. This will be a main source of
energy while training and will also aid in muscle growth and
Remember that 20-30% of your daily calories should come from
healthy dietary fats.
7. Supplement With These 3
As you become more advanced with your training and nutrition,
you can try a variety of muscle builders, strength builders.
But for now, just stick with the basics: Creatine, Glutamine
and Branched Chain Amino Acids or BCAAs. These are three of the
most affordable and effective supplements on the market.
Creatine has been shown in numerous studies to boost muscle
strngth, power and size.
Glutamine is a key amino acid that aids in preventing muscle
breakdown and helping your immune system.
BCAAs also prevent muscle breakdown and help to delay fatique
from vigorous training.
Adding these 3 to your diet will help excel the benefits from
Take 5 grams of creatine, 5-10 crams of glutamine and 5-10
grams of BCAAs about 30 minutes before and after your training.
8. Feed Your Body While You Sleep
When you are sleeping your body is in a fasting state, robbing
aminos from your muscles to feed your brain with the absence of
food, not good if you want to pack on some muscle.
To offset this eat something that consists of slow digesting
protein 30 minutes before you go to bed.
You can eat some walnuts or mixed nuts, 1-2 tablespoons of
peanut butter, a cup of low fat cottage cheese. You will want
to consume about 30 grams of casein protein before bed ,
because it is slow digesting it will feed your body thru the
night. I am not a fan of cootage cheese so I take a casein
protein powder along with a tablespoon of flaxseed oil . The
chocolate flavor from the protein is like a late night dessert