Mass Building Nutrition
Muscle Mass Building NutritionBy Jason Ferruggia, Men's Fitness Magazine Columnist & Head Training AdvisorAuthor of Muscle Gaining Secrets
It's been said that nutrition is roughly 80% of your muscle building efforts. I beleive that is dramatically overstating it, but nutrition is very important for muscle mass building.
Without an adequate nutrition plan you'll never build the body you want. Below are a few nutrition rules that will help you get bigger and leaner. Follow them and you'll achieve your goals. Ignore them and you'll be in for years of frustration.
Mass Building Nutrition - Nutrition Rules to Follow
- Eat every 2 to 3 hours. If you do this, you will keep your body in an anabolic state and will maintain your metabolism running at high speeds - this all means you won't get fat. For example, if you need 3,000 calories a day to build muscle, it's much more effective to have five 600-calorie meals or six 500-calorie meals than to eat three big 1,000 calorie meals. Eating more, but fewer times per day will only lead to fat accumulation and will also have your body running on almost empty for too long in between meals - all this leads to muscle loss.
- Eat vegetables for every meal except breakfast.
Vegetables are super healthy because they provide lots of nutrients and fiber and they also slow down the absorption of meals which leads to less bodyfat accumulation.
- Any smart mass building nutrition plan is built around lean protein. Protein builds muscles. Thus, every time you sit down to eat something you need to consume some protein as well. You have to make protein the main focus of each of your meals. Once you have that taken care of you can add starchy carbs, vegetables and good fats to your eating plan.
In terms of daily protein requirements, you should aim for one gram per pound of bodyweight each day. The only time you need more than this would be when you are dieting (to cut-up) and your carbs are extremely low.
- Eat organic foods whenever you can. There's so much artificial crap in most of the food we eat these days that it's a wise decision to eat organic as often as possible. This includes meats, fruits, veggies and grains.
- Avoid sugars, artificial sweeteners and saturated fats as much as you can. Sugar and saturated fat leads to a variety of health problems and diseases. Too much saturated fat and sugar also leads to inflammation and can actually worsen injuries and lead to a host of other aches and pains.
Many people notice a reduction in back pain once they cut down or eliminate saturated fat and sugar from their daily diet. Some saturated fat in meats is OK from time to time, but generally you should try to cut down on sugar and artificial sweeteners.
- Consume most of your carbs at breakfast and just before and after your workouts. Those are the times when your insulin sensitivity is at its highest and when your body uses carbs most efficiently with minimal risk for fat gain. Don’t be scared to eat carbs during this time because most of them will be used for building muscle and won't usually cause body fat accumulation.
- Drink at least half a gallon of water every day. This way you keep well hydrated which maintains high performance levels. Even a small drop in hydration will cause a drop in performance. Half gallon is a great start but ONE gallon is even better, especially in the hot summer months. It's impossible to have an effective mass building nutrition program without enough water intake.
- Pay close attention to your sodium (salt) intake. I mean this in the opposite way that most doctors would think I mean it. In other words, you need to ensure that your sodium intake is sufficient. This especially applies for athletes who play in the summer time when it’s hot and they are sweating a lot. Without enough sodium, performance can suffer drastically. Adequate sodium levels will also help to maintain strength levels while dieting for muscle definition.
Jason Ferruggia is a 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 www.musclegainingsecrets.com
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