In order for you to build lean muscles, having the right nutrition is a critical factor that is sometimes overlooked due to time constraints, a lack of awareness and other reasons. The danger is that if you do incorporate a good muscle building diet, working out can become pointless, or you results may plateau out at an early stage. Simply put, we become what we eat, and as bodybuilders, it’s part of the game to consume the right types of food to grow, recuperate, and be energized.
The following are some of the facts that you need to keep in mind:
Eat 6 Smaller Meals A Day, Rather Than 3 Larger Ones
When looking into muscle building diets, see to it that you consider its characteristics. For instance, it should advise you to eat six smaller meals throughout the day instead of three large ones. Eating smaller meals frequently will help increase your metabolism and let your body burn more fats.
Your body tends to switch to a catabolic state after three to four hours of not eating. The catabolic state is actually the state in which you gain fat and lose muscle. This happens because your body thinks that it is hungry; hence, it starts to feed itself on lean muscle tissues and prepares to store calories as fats.
Include Protein, Carbs, Healthy Fats In The Right Ratios
Your nutrition program should also tell you that your meals should include protein, carbohydrates, and healthy fats in the right ratios. Eating balanced meals is necessary if you want to build lean muscle mass. Your meal should contain 20% fats and 40% each of protein and carbohydrates.
Carbohydrates can be obtained from rice, bread, and potatoes. However, you should stick with whole grains such as brown rice, wholemeal bread, and oats since these are the good carbohydrates. Bad carbohydrates are those found in white rice and white bread.
You should also avoid simple carbohydrates such as those found in honey and soda. These simple carbohydrates can make you feel good for a while, but their effects will wear out after a few minutes. Likewise, you should go for good sources of protein such as lean beef, chicken, white turkey, and fish. (Check out a list of 10 delicious foods for muscle gain here.)
Do Not Be Afraid Of Fats, Here’s Why
Do not be afraid to take fats. Fats actually lubricate the joints; so if you get them out of your diet, your hormonal production will fail. Your body will also start to accumulate more fats. If you want your metabolism to stay functional, you should consume healthy fats.
There are basically three types of fats: monounsaturated, saturated, and polyunsaturated. Monounsaturated fats are rich in essential fatty acids and may even contain antioxidants. These fats can be found in canola oil, flaxseed oil, olive oil, and fish oil.
Saturated fats are commonly associated with high cholesterol and heart disease. There are vegetable fats that are altered so that the saturated fats they contain are increased. Saturated fats can be found in hydrogenated vegetable oil, coconut oil, palm kernel oil, and palm oil.
Polyunsaturated fats, on the other hand, do not have an impact on the levels of cholesterol. These fats are usually found in vegetable oils like cottonseed, corn, soybean, sunflower, and safflower.
As mentioned earlier, 20% of the calories you intake should come from healthy fats. If you accumulate less than twenty percent, your hormonal production will go down. However, if you accumulate more than twenty percent, you will start to accumulate lots of fat.
A tablespoon of canola oil, two tablespoons of peanut butter, a tablespoon of olive oil, a tablespoon of flaxseed oil, and a tablespoon of fish oil are ideal if you want to have healthy fats. Each of these serving sizes contains approximately fourteen grams of fat.
Cycle Your Calories Intake
Caloric cycling is another crucial factor to keep in mind. If you do not want your metabolism to get used to a certain level, you should cycle your calories. You should follow five days of high caloric intake and two days of low caloric intake.
Take note that if you lose fat and build muscle simultaneously, you will not be able to gain muscle as quickly as you expect. So if you want to build muscle as quick as possible, you should concentrate on muscle mass.
If you want to sculpt your body, you should alternate your weeks of low and high caloric intake. If you are involved in marathons and other physical labors, you have to adjust your caloric intake upwards to support such activities.
See to it that you stay away from too much salt. Although salt does not actually cause your body to gain fat, it can still result in weight gain. Salt can cause your body to retain water, which makes you heavier and bulkier.
Water Is Key
Of course, you should see to it that you drink sufficient amounts of water. Water helps flushes toxins out of your system, as well as lubricates your joints. Water also serves as a coolant to maintain your body temperature. It can even help boost your metabolism.
Drinking insufficient amounts of water can be harmful to your tissues and your entire body in general. Also, drinking water will keep you hydrated during your workout sessions. It is crucial to keep your body hydrated when you sweat a lot.
Keeping these diet and nutrition basics in mind will go a long way in your lean muscle building endeavors.
How Do We (Really) Eat Healthy For Maximum Muscle Growth And Fat Loss?
Understanding the fundamental nutrition and diet basics that maximize muscle building is essential to getting to the right diet. Where most bodybuilders have trouble with is actually implementing the concepts to incorporate a meal plan that they can stick to, so that results show up and show up fast. We all know what is good, but it can get difficult to follow through with doing the right things. This is especially so if we feel that we are limited in what we can eat, or get really bored with all the bland tasting but healthy foods.
One way to overcome this is to find a good cookbook that has lots of healthy yet great tasting recipes to pick from. Still, many bodybuilders, both guys and gals, feel that they may be too busy or lack the knowledge to cook.
The best solution that we have come across is the Anabolic Cooking book by Dave Ruel. Ruel is a competitive bodybuilder who understands first hand the perils of not sticking with a right diet when you want to gain muscles. Over time, he researched and developed a series of recipes that are not only delicious and easy-to-make, but dedicated to muscle building and fat burning. You can read a review of the Anabolic Cooking cookbook here.