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Foods You Can Eat To Help Build Muscle

Written By: External Contributors on November 13, 2014 No Comment

Weight training efforts are sometimes done for sport, sometimes as a part of a fitness plan, and sometimes for vanity reasons. No matter why you want to build muscle, you will enjoy better results if you make use of the great information that is out there. Read this article for helpful information.

Turn your attention to the bench press, squat and deadlift. These three exercises are considered the cornerstone of a good bodybuilding regimen, and for good reason. They have been proven over time to build up strength, increase your bulk and improve conditioning overall. Make sure to incorporate all three of these into your routine.

Vegetables are a critical component of a healthy diet. While muscle building diets tend to focus on carbs and protein, you still need plenty of vegetables. There are plenty of healthy nutrients in vegetables that are not included in foods rich in carbohydrates and proteins. Additionally, they are high in fiber. Fiber is like a catalyst that helps your body make better use of the protein.

If you want to increase your muscle mass, you will need to begin eating more of almost everything. You should increase your diet enough to gain around one pound per week. Look into ways you can take in more calories. If you don’t see any changes in your weight within two weeks, try consuming an even higher amount of calories.

The protein in meat is crucial to muscle growth. Try consuming approximately one gram of meat that is full of protein for each pound you weigh. This helps you to store greater amounts of protein and the greater amount of protein in your system the better your muscles can grow.

Animal based products, such as beef and chicken, can help you increase your muscle mass. You’ll need to ingest at least a gram of protein for each pound of body weight. You will be able to store a larger amount of protein that will facilitate good muscle growth.

The “big three” should form the core of your exercise routine. Dead lifts, squats and bench presses are important because they build bulk. These will not only add some bulk to your body, but they will also help to condition you as well as improve your strength. Vary these exercises regularly.

Do not overlook the importance of carbohydrates if you are attempting to build muscle. Your body needs carbs to survive the grueling workouts to which you are subjecting it. Also, if you don’t eat sufficient carbohydrates, your body will use protein as an alternative energy source. Eating enough carbs can help with your workout.

When you are formulating a diet to aid in your muscle-building efforts, do not neglect carbohydrates. Carbohydrates are essential for the energy you need to last through your weight training workouts. If you don’t get enough carbs, your body will start to break down protein for energy. Consume enough carbs so that your body is able to function, and you find that you will have an easier time completing your workouts.

Be very cautious if you decide to use creatine in your muscle-building program, particularly if you continue taking it for long periods. These supplements should not be used if you have kidney problems. Creatine can also lead to heart arrhythmia, cramps or muscle compartment syndrome. Teenagers are even more likely to have problems. Make certain that you are taking these supplements in their recommended safe quantities.

Protein is one of the building blocks of muscle growth. A good way to get all of the protein needed is to consume supplements and protein shakes. They are best when taken right after you work out, or before going to bed. Limiting yourself to one shake a day when losing weight is one of your overall fitness goals. However, if you want to gain mass as well as muscle, you can have up to three milkshakes a day.

Though creatine is safe for use when trying to build muscle mass, there are precautions you must be aware of. Check with your doctor and let him know about specific kidney problems you are having. Furthermore, creatine has been linked to muscle compartment syndrome, muscle cramps, and heart arrhythmia. Youths and teens face particular risks from these as well. Adhere to the recommended quantities for your safety when using these supplements.

Now that you have read about new and helpful information on weight training and weight lifting, you can apply these tips to your own routine. Re-read the tips you think will help your workout, and do all you can to incorporate them into your routine.

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