As you’ve probably heard many times before, what you eat determines how much and how quickly you’ll build muscle. Of course, the workouts are important too, but that’s not what this post is about. This post is about the foods you want to incorporate into your diet if you want to build muscle quickly.
I’ve mentioned in previous posts that in order to build muscle you want to follow the 40-40-20 rule, which means you want 40% of your daily calorie intake is protein, 40% is carbohydrates and 20% is fats. Sticking to this rule will make all your hard work workout for effective.
Let’s take a look at some of the specific muscle building foods that you want to incorporate into your diet as much as possible, while following the 40-40-20 rule.
Eggs – Eggs of probably the most recommend food for building muscle because they are an excellent source of amino acids, protein and vitamins, which are essential for building muscle.
Milk – Milk, more specifically, Skim milk. Skim milk is nonfat and is still very beneficial for your body to build strong muscles and bones. It has a high level of calcium and also contains proteins, vitamins and minerals that significantly help build muscle. It also releases energy slowly to provide your body with energy longer.
Oats – Oats are known as a super-food, which are complex carbohydrates. The beneficial part about them is that they break down in your system slowly, providing a slow release of energy to your system. One of the issues people having with control their diet is that they don’t eat foods that fill them quickly, so they will eat more. Oats will keep your metabolism burning and helps you feel full much longer.
Lean Meats -Any kind of lean meat helps to build muscle,whether it’s chicken, turkey, or red meat. Although, Chicken and Turkey is the more popular choice due to the fact that they contain less fat, then red meat. Turkey contains the least amount of fat. However, they all contain high levels of protein. Red meats, although contains more fat, also contain natural levels of zinc, iron and creatine.
Fruits and Vegetables – Not often listed on the must haves for muscle growth, but these regular foods offer a balance to your overall body building diet and ensure that you are getting all of the many vitamins, minerals and fiber that your body needs everyday. In general any of these are good, but I would avoid white starchy vegetables like potatoes as these can raise your blood sugar considerably.
Fish – Fish offers a high level of protein, but the benefit of fish is in the healthy fatty acids that it contains that the others do not. These acids are a must for healthy muscle, skin and healing. Due to common low fat diets these are often missing from our bodies and should be consumed regularly.
For maximum results, do your best to combine these foods into your diet and eat regularly. Your body will have all the nutrients that it needs to gain muscle lose fat and ensure that you are achieve the lean muscle mass you are after.
For more on muscle building workouts, quick recovery methods, and nutrition guidelines, refer to Vince Delmonte’s No Nonsense Muscle Building e-book in which he lays out a definite 29 week plan to carve out the body you want.
Avoid The 5 Worst Ways
To Build Muscle…
More to come...visit my About Me page.
