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Muscle Building Nutrition
By Jason Ferruggia
It has been said that nutrition is responsible for 80% 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 a few easy to follow nutrition rules that will help you get
bigger and leaner. Follow these rules and you will reach your goals,
ignore them and you could be in for years of frustration.
• Eat 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 leads to fat accumulation and also has you going too long without
eating which only leads to muscle loss.
• Build your meals around a base of lean protein. Protein is what builds
muscle, so every time you sit down to eat you should be consuming some
kind of protein. That should be the main focus of each meal. Once you
have that covered you can add in starchy carbs, vegetables and good
fats. As far as daily protein requirements go, you should shoot for one
gram per pound of bodyweight per day. The only time you would need more
than this is when you are dieting and your carbs are extremely low.
• Eat vegetables at every meal except breakfast. Not only are vegetables
incredibly healthy because they provide tons of nutrients and fiber but
they also slow down the absorption of your meals leading to less bodyfat
accumulation.
• Eat organic foods whenever possible. There is so much artificial crap
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 sugars, artificial sweeteners and saturated fats as much as
possible. The consumption of sugar and saturated fat is what leads to
numerous health problems and diseases. Too much saturated fat and sugar
consumption also leads to inflammation in the body and can actually
worsen nagging injuries and lead to other aches and pains. Many people
actually notice a reduction in back pain once they cut saturated fat and
sugar from their diet. Some saturated fat in meats is ok from time to
time, but you should really try to cut out the sugar and artificial
sweeteners. Although they don’t talk about it much in this country there
is plenty of 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. 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 strict attention to your sodium intake. When I say that I mean it
in the opposite way that most people and doctors would think I mean it.
I mean that you must be sure that your sodium intake is adequate. This
is especially true for athletes who play in the summer time when it’s
hot out and you are sweating a lot. Without adequate sodium intake, your
performance can suffer drastically. Adequate sodium levels also help to
maintain strength levels while dieting.
Jason Ferruggia is a world famous fitness expert who is 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, check out
http://www.musclegainingsecrets.com/ |
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