Facts on Muscle Building Diets

Nutrition plays a vital role in muscle building diets. Eating well while staying nutritionally healthy isn’t that hard. Good nutrition is needed for maximum muscle growth. It’s generally recommended that you get about 1 gram of protein per pound of body weight each and everyday whether you will working out or not. Protein is the building block of muscle and is essential in building muscle.

A general rule for bodybuilding nutrition is based on 40% carbohydrates, 40% protein and 20% fats. Bodybuilders will often times supplement their diets with a protein powder. If you don’t have enough protein diet then this is an option, however extra proteins will not cause you to gain extra muscle.

One suggested use for protein powder is immediately after a workout. Whey protein is pre-digested and the body does not have to break it down before digesting it. Many people don’t realize that the recovery phase is essential to muscle building. Lifting weights breaks down the muscle and it gets bigger and stronger doing recovery phase.

Supplying protein as soon as possible after a workout speeds up the recovery and helps to do more work the next time. Otherwise lean meats, eggs and milk during meals should supply you with the necessary protein. Fats are necessary but should be kept to the good fats and not saturated fats or Trans fatty acids. Carbohydrates should be whole-grain and not refined or processed.

One of the best muscle building diets is to eat six or more mini meals per day rather than two or three large meals. Research has shown that eating carbohydrates at the right time will build muscle faster. Post workout meals with carbohydrates increases blood sugar levels which in turn help to regulate the rate of protein breakdown and is absorbed better by the body.

Research has also shown that having ice cream approximately 2 hours after a work out will trigger a surge of insulin better than most foods and have less post work protein breakdown. And a combination of protein and carbohydrates about 30 minutes before bedtime will reduce protein breakdown in your muscles as you sleep.

Muscle building diets don’t have to be bland, but should be nutritionally sound to help maximize your muscle building.

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