The Muscle Mass Diet You Need To Succeed

[ 0 ] April 1, 2017 |

muscle mass dietThe secret to gaining muscle weight is a nutritious muscle mass diet. Combine a good diet with weight training and you have a recipe for success. There are a number of foods that will be beneficial to include in your diet and some of them are as follows.

Cottee Cheese: Believe it or not cottage cheese is an excellent slow digesting protein that is full of calcium and Vitamin B12. It is an excellent food to help build muscle however it is best to purchase the low fat variety.

Eggs: Eggs are another high quality protein that is full of Vitamin D and a large quantity of amino acids that is essential to help you gain that muscle mass.

Lean beef: Lean beef is a must to be included in your muscle mass diet. A serving of around 3 ounces of lean beef will supply your body with B Vitamins, zinc and iron.

Fruit and vegetables: A a rich source of antioxidants, so consuming a variety of fruit and vegetables in your muscle mass diet gives your body the fiber that is required to flush unwanted substances from your system. As well as that they provide vitamins C and D which is essential to keeping a healthy immune system.

Fish; Tuna is one fish that is low in fat but high in protein and is an excellent source of omega 3 fatty acids. These fatty acids are essential to a healthy body.

Skinless Chicken: it is important to remove the skin of the chicken as it is full of fat. Chicken helps in the repair of muscles as well as providing high quality protein. Just be mindful of how you cook the chicken, grilling or poaching is best and you may add your favorite seasoning during the cooking process.

Oatmeal: Because there isn’t a lot of processing done to oatmeal it is an ideal source of low GI carbs. It helps to preserve the muscle and is instrumental in helping with weight loss and is excellent in your muscle mass diet.

Whole Grains; Brown rice is one whole grain that is ideal for helping lean muscle growth. Not only does it help with losing fat, but it aids in gaining strength. Whole grains provide more nutrients than refined grains and are more easily digested. They also help to sustain energy levels for a longer period of time

Whey Protein: Whey protein supplements are used worldwide in the body building industry because they are reasonably priced and it helps to gain muscle mass fairly quickly. It is wise to only use it as an occasional boost to your diet rather than rely on it too much to build muscles.

When working out your muscle mass diet is it important to be aware that your calorie requirements will depend on you size and age. Over a period of time your muscles become complacent if you continue to use the same weights, food and exercise routine, so you need to give your body a bit of a jolt and increase the weights that you are using, increase the amount of food that you are consuming and swop some exercises for new ones.

Your muscle mass diet must contain at least one to one and a half time your body weight in grams of protein to have a successful outcome. It’s important to know the difference between complete and incomplete proteins as you must consume complete proteins such as the food groups previously mentioned to build muscle mass. Don’t eliminate carbohydrates from your diet as they play an essential role in tapping into the energy stores in your muscles.

If there are not enough energy stores due to lack of carbohydrates your body will become lethargic and your muscles will start to break down. Some carbohydrates to include in you muscle mass diet are Basmati brown rice, quinoa, rolled oats, wholemeal rye bread and sweet potato.

Fats are another important component in the muscle mass diet. Naturally there are “good” fats and “bad” fats. You should obtain 20 -30 % of your calorie intake from fats. Monounsaturated and polyunsaturated fats such as Olive, peanut, avocado, sunflower and canola oil are all “good fats”. So too are nuts flax seed, fish, pumpkin seed and tofu. Avoid fried foods, ice cream, processed foods and food high in sugar as these are the “bad” fats.

Fiber is so important in you muscle mass diet. Green leafy vegetables are an excellent source of fiber and vitamins essential to a healthy body. Avoid excess salt as this may lead to hypertension.

Eating on a regular basis is important, so long as you eat the foods that will build muscle. Snack in between meals with cottage cheese, nuts, apples and protein shakes. You need to consume enough fuel to burn but not eat so many calories that it turns into fat.

Breakfast is the most important meal of the day. Pack your muscle mass diet menu for breakfast with fiber, complex carbohydrates and protein to stimulate your metabolism. By doing this you avoid the chance of your body ravishing your muscles for sustenance. Keep a consistent routine with your food. Eat at regular intervals and your body will let you know it’s hungry and it’s time for the next meal. Don’t eat a meal before going to bed if your aim is to gain muscle and lose weight.

Dehydration: It is vitally important when planning your muscle mass diet that you include plenty of water. Drink plenty throughout the day so as to avoid poor muscle recovery. The daily recommended amount of water that should be consumed by men is (U.S.).8 of a gallon (3 litres). Women should hydrate with (U.S. ) .6 of a gallon ( 2.2 litres). Always sip on water throughout your workout, don’t wait until you’re thirsty to have a drink.

Building lean muscle requires planning. So plan your muscle mass diet to suit your lifestyle, age and height. Increase the size of your meals for breakfast and after your workout, so as to replace the fuel used up by the workout. It’s important to manipulate your calorie intake correctly to build muscle not fat so take the time to work out the best muscle mass diet to suit your needs. .


Category: Muscle

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Add Muscle Secrets is dedicated to helping the hard gainer in the gym, by giving the best tips trick and ideas for working out and nutrition. We answer the questions about how to get the hard gains in the Gym,

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