It's been said many times that nutrition is responsible for at least 75% of your muscle building results. I think that is dramatically overstating it but nutrition is critically important to your muscle building efforts. Without proper nutrition you will never build the physique you desire. Below are listed a few easy to follow nutrition rules that will help you get bigger and leaner. Follow these rules and you will see results, ignore them and you could be in for years of frustration.
• Eat small meals every 2-3 hours. Doing this keeps your body in an anabolic state and keeps your metabolism running along at high speeds so that you don’t get fat. If you need 3,000 calories per day to build muscle, it is much more effective to have five 600 calorie meals or six five hundred calorie meals than it is to have three big 1,000 calorie meals. Doing that will lead to fat accumulation and also has you going too long without eating which only leads to muscle loss.
• Build your meals around lean protein. Protein is what builds muscle, so every time you sit down to eat should eat certain types of proteins. This should be the primary goal of every meal. Once you have covered that, then you can add starch, vegetables and healthy fats. As the daily protein needs, you should take one gram per kilogram of body weight per day. The only time you need more than that is when you are dieting and carbohydrates are very low.
• Eat vegetables at every meal except breakfast. Not only are vegetables incredibly healthy because they provide lots of nutrients and fiber, they also slow down the absorption of your meals leading to less bodyfat accumulation.
• Eat organic foods whenever possible. There is so much artificial junk in the food we eat these days that it is really a very wise decision to eat organic as often as you can. This includes meats, fruits, veggies and grains.
• Avoid sugar, artificial sweeteners and saturated fats as much as possible. Consumption of saturated fat and sugar is what leads to a wide range of health problems and diseases. Too much saturated fat and sugar also leads to inflammation in the body and can actually aggravate the nagging injuries and lead to further pain. Many people actually feel a reduction in pain in back when they cut saturated fat and sugar diet.
Some saturated fat in meat is ok from time to time, but you should really try to cut sugar and artificial sweeteners. Although they do not talk much in this country USA, there is much evidence that artificial sweeteners are not the least bit healthy.
• Eat most of your carbs at breakfast and immediately before and after your workout. Those are the times when your insulin sensitivity is highest and when you will use carbs most efficiently with the least risk for body fat gain. Don’t be scared to eat carbs at this time because most of them will be used for building muscle and will not usually add to body fat accumulation.
• Drink at least a half gallon of water per day peferably bottled water. Doing this keeps you well hydrated which keeps your performance levels high. Even a slight drop in hydration will cause a drop in performance. A half gallon is a good start but a gallon is usually better, especially in the summer.
• Pay close attention to your sodium intake. When I say that I mean in the opposite direction that most people and doctors will think I mean it. I think you must be sure that your sodium intake is adequate. This is especially true for athletes who play in the summer when it's hot and you sweat a lot. Without adequate sodium intake, your performance suffers greatly. Sodium levels also help maintain adequate strength levels during a diet.
Article written by Jason Ferruggia who is a world famous fitness expert, renowned for his ability to help people build muscle as fast as humanly possible. He is the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more muscle building nutritional tips and access to his training program, check out Build Muscle fast Program
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