Muscle Building Nutrition

If you have been paying attention then you’d know that your purpose in the gym is to break down your muscle fibers in order to trigger an adaptive response from the body. When you are in the gym you are simply “sparking” muscle growth, but the real growth takes place when you leave the gym. Your muscles have been damaged, your body is in a state of breakdown, and the recovery process has begun. Your body is now in a position where it must adapt to the stress placed upon it by increasing the size and strength of the muscles.

If you are not going to take muscle building nutrition properly, then it is nearly impossible to improve your muscle size . There is no point in setting foot in the gym if you are not prepared to fulfill the nutritional needs of your body after you leave. As we discusses in earlier posts, you must supply your body with proper muscle building nutrients every 2-3 hours! Eat lots, everyday, all the time, even when you don’t feel like it, or you can say good bye to your huge muscle dreams. Inorder to increase your muscle building nutrition, you need to take atleast 5-7 meals every single day. you may feel like impossible to make that much, but you have to do it.  Although you will be eating much more frequently than you are used to, the actual volume of food at each sitting will be smaller. For example, one meal might consist of a simple protein shake and a bowl of oatmeal. Not only will eating frequently keep your body in a muscle-building state throughout the entire day, but having smaller meals also allows for a much more efficient digestion process. Your body will be able to easily deal with these small meals and extract full value from the nutrients consumed. In addition, grazing will keep your fat burning metabolism raised and will decrease the storage of excess body fat. In order to gain muscular weight you should take more muscle building nutrition, it should contain

1)Calories 2)Protein 3)Carbohydrates

Calories

you must consume more calories than you burn! If you burn more calories than you consume, you will lose body weight. If you consume the same amount of calories that you burn, your bodyweight will stay the same. So obviously in order to gain muscular body weight your caloric intake must exceed your caloric expenditure.

If you fail to consume more calories than you burn, you will NOT gain weight, plain and simple.

the immediate question is how many calories I need to take… Right? if your body weight is 120 pounds, you need to take 120*18=2160 calories, caluclate according to your body weight.

Proteins

As we all know proteins are the basic building blocks for human body, you muscle growth rate is directly proportional protein intake. If you want to build a significant amount of muscle mass, you must pay close attention to how much protein you are consuming each day! same again how much…. if your body weight is 120 pounds, you need to take 120*2=240 grams of protein each day. Here are some best protein foods: Eggs Lean Red Meat Milk Fish Cottage cheese Whey Protein

Carbohydrates

Although lean muscle tissue is not made of carbohydrates, this nutrient is still very important in the muscle-building process. The main function of carbohydrates is to provide fuel for your muscles and brain. When it all comes down to it, carbohydrates are sugar. If you were to swallow a tablespoon full of sugar or eat a plate full of spaghetti noodles, the end result would be the same. No matter what type of carbohydrate you eat, it will always be broken down into its simplest form: glucose.

You can calculate this number by taking your daily caloric intake, multiplying it by 0.35 or 0.45 (this will tell you what 35/45% of your caloric intake represents), and then dividing that number by 4 (since carbohydrates contain 4 calories per gram). So, if your daily caloric intake is 2160 calories and you?re consuming 35% carbohydrates daily Some best carbohydrate foods: Brown rice Potatoes Sweet potatoes Yam Whole grain breads Whole grain cereals Barley

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