Muscle Building Nutrition
To consistently build size and strength you will have to adhere to some basic muscle building nutrition rules and eat more calories than what's required for normal bodyweight maintenance.
Consuming more calories than your body needs on a daily basis through proper muscle building nutrition will put you into a calorie surplus (excellent for muscle growth) and consuming fewer calories will put you into a calorie deficit (bad for muscle growth).
That being said, most trainees don’t realize just how important frequent and consistent eating is and how quickly it will speed up weight gain, primarily muscle tissue.
For example let’s take a 150-pound male lifter who has less than 6 months of weight training experience.
In order to add as much lean muscle tissue as possible while minimizing body fat accumulation, our bodybuilder would have to consume roughly around 17 to 19 calories per pound of body weight which would come out to approximately 2500 calories per day.
Carbohydrate consumption would have to be emphasized especially complex carbohydrates. Complex carbs are superior to simple carbs as they provide sustained long-term energy needed for muscle growth and recovery.
At least 40 percent of your daily calories should come from complex carbs. Some great sources of complex carbs are oatmeal, whole-grain pasta, brown rice, vegetables, whole wheat bread and sweet potatoes.
For optimal growth, your protein intake needs to be at least one gram per pound of bodyweight every day which would come out 150 grams for the 150 pound bodybuilder.
Dietary fats should be consumed at about 0.5 grams per pound of bodyweight per day which for our 150 pound bodybuilder would come out to roughly 75 grams per day.
You have to put an emphasis on eating healthy fats such as salmon, olive oil, avocados, mixed nuts, fish oil and omega-3 rich eggs. Omega-3 fats will help with the muscle rebuilding process by reducing inflammation and strengthening joints.
I just can’t stress this point enough but proper muscle building nutrition will be the determining factor when it comes down to how quickly you’ll be able to gain muscle mass when combined with a properly structured weight training program.
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