Muscle Building Nutrition : Vitamins for Muscle Recovery
Having the right kind of nutrition means bulking up without gaining the unwanted weight. Building muscles usually requires an increase in calories. However, if you eat too much you will store this as fat. The key therefore is to eat just enough to gain muscles but, not in excess. One method use by body builders is to control the size of what they eat during meals. A common rule of thumb would be to aim at eating only from 40 to 60 grams of protein and from 40 to 80 grams of carbs. However, bigger guys can run away with the higher end of this measurement. Dietary fat should be low as possible. However, you can have healthy fats like those sourced from nuts, fish and olive oil from 5 to 10 grams per meal.
What to Eat to Build Muscles
- Beef. This is important for building lean muscles because of its protein content. There are actually other contents found on beef that are less known but, nonetheless contributes to your muscle growth like zinc, B vitamins and iron
- Beets. Good source of betaine. This is the nutrient that enhances liver function and joint repair while at the same time it increases your muscle strength and power. Beets has NO boost which gives you energy and allows your muscles to recover faster
- Brown Rice. This is a slow digesting whole grain that will provide you all the energy that you need to last throughout the day. Brown rice boosts growth hormone which contributes to your lean muscle growth and loss of fat
- Cantaloupe. Because this fruit has low fructose content this is actually a fast digesting carb. This is a good fruit to eat when you are fasting and after workouts
- Organic Cottage Cheese. This is a great protein source. This cheese contains casein protein which slowly digest protein. This prevents your muscles from being used for energy. Works best when taken during the night before you go to bed
- Eggs. These are better known as the perfect protein. Cholesterol from eggs can decrease the amount of bad cholesterol
- Organic Milk. This contains both whey and casein which has amino acid glutamine. This contains 70% more omega-3 fatty acids than ordinary milk
- Quinoa. Body builders are taking notice of what quinoa can do. Quinoa is linked to an increase of insulin-like growth factor-1 that can encourage lean muscle and strength gains
Even in muscle building nutrition, timing is everything. You can stay lean by timing your meals. This will control body fat levels. If you aim to gain quality mass you need to increase meals at breakfast and after training only. You must divide your other meals into smaller portions. By providing your body with what it needs during this crucial periods will keep body fat down while your muscles grow bigger. In other words, smart growth is when you manipulate your caloric intake. You need to stick to one week lean muscle building plan to see results. If a plan works for you better stick to it. If not do move on because there are a lot of combinations out there. Since individuals are different from each other, what might work for you might not work for the next person.