Build Muscle Diet

Diet is the most important part of muscle building.  Even if your training is perfect, without the correct food to feed your muscles to grow, you will have very little progress.  When you are considering a “build muscle diet”, you must first think about the components that make up your diet.

Let us get started by first showing you the 3 main components of a “build muscle diet” and how they will help you build muscle.  First is Protein, a main building block in helping people grow.  Besides water, protein is the most abundant substance in the body. It is the second source of energy for the body after carbohydrates.  Protein is responsible for building, repairing and maintaining muscle tissue.  When it comes to muscle building, your body requires an increased about of protein to repair the muscle that you break down when you are in gym working your hardest. 

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Next we need to talk about Carbohydrates. Carbohydrates are your body’s primary source of energy. There are two types of carbohydrates, simple and complex. Simple carbohydrates are found in foods like sugar and fruit.  These types of carbohydrates will give you a quick burst of energy by raising blood sugar levels quickly.  However, they also drop your blood sugar level quickly as well, so beware. Complex carbohydrates are found in whole grains like brown rice and potatoes. Complex carbohydrates are important because they provide the long lasting fuel that your body needs to train hard. If you don’t eat enough complex carbohydrates as part of your “build muscle diet” your body will turn to its next source of energy, protein.  You do not want protein used as an energy source you want it used a muscle building block, so this is not good.   

Lastly, let us talk about Fat.   Fat is a vital part of your diet, but must be consumed in the proper amounts. There are two types of fats, the “good fats” and the “bad fats”. The good fats are found in foods like olive oil, fish and nuts. The bad fats are saturated fats and Trans fats. These fats are mainly from foods like meat, eggs and vegetable oil. You should cut down bad fats in your “build muscle diet” and focus on eating the right amount of good fats.

Here is a basic guide on what you should be aiming for on a daily basis:

Protein: 1 – 1.6 grams per pound of bodyweight

Carbohydrates: 2.5 grams per pound of bodyweight of “complex carbohydrates”

Fats: 0.25 grams per pound of bodyweight of “good fats”

Here is a sample menu of a “build muscle diet”: (Amounts vary depending on your body weight)

Meal One- 6-8 oz. lean meat, brown rice, green vegetable

Meal Two- Protein Shake

Meal Three- 6-8 oz. lean meat, sweet potato, green vegetable

Meal Four- Protein Shake

Meal Five- 6-8 oz. lean meat, brown rice, green vegetable

Meal Six- Protein Shake

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