Nutrition plays a big role in increasing muscle mass. In order to effectively build a bulging physique, you have to understand and apply certain diet techniques and incorporate them into your muscle building diet plan on a consistent basis. Then, when you combine a well planned nutritional diet with a high intensity weight training program, you produce shredded muscle that is a result of powerful strength training and proper nutritional intake.
Here are some important tips to follow when constructing your muscle building diet plan.
Tip #1: Plan Your Diet – There are two very important reasons for planning a nutritional diet. First of all, when you create and consume the proper nutritional foods, your body will respond by producing more energy, intensifying mental focus, and growing stronger and healthier muscle tissue. Secondly, a properly formatted healthy diet will keep you fuller longer, which will help significantly with avoiding unhealthy snacks that are full of salt, sugar, chemicals, and other unhealthy ingredients.
Tip #2: Eat More Small, Quality Meals – Plan to eat at least 6 small meals per day that consist of high quality foods. Doing so will help boost your metabolism, which will burn more body fat throughout the day. Eating the traditional 3 big meals a day works in reverse and creates a sluggish metabolism. Therefore, plan more small, quality meals and give your body what it needs, not what it wants.
Tip #3: Get Plenty of Protein and Complex Carbohydrates – Each meal should include around 30 grams of protein from lean meats, fish, legumes, yogurt, and other healthy sources. Your meals should also include complex carbs which are found in potatoes, breads, rice, etc. Try to stick with whole grain foods and brown rice that pack the extra benefit of being full of essential vitamins and minerals.
Tip #4: Avoid Simple Carbohydrates – Avoid soft drinks, honey, sugar, and processed foods that contain a lot of simple carbohydrates. Simple carbs are full of sugar which will give you a quick lift, but will also drop you just as rapidly. Simple carbs wreak havoc on your body’s metabolism and insulin levels, which ultimately leads to unwanted fat deposits and fatigue.
Tip #5: Avoid Salt and Bad Fat – Don’t overuse salt that can turn healthy meals unhealthy. Too much salt can cause such health problems such as hypertension (water retention), high blood pressure, kidney ailments, dehydration, and imbalances in electrolyte and hormone levels. Also, bad fats found in butter, vegetable oil, and animal fat will increase bad cholesterol (LDL) levels, clogging arteries and increasing the risk for heart attack and stroke. Good fats, however, should be included in your nutritional diet. Find them in such foods as peanut butter, fish, and olive oil.
Tip #6: Drink Lots of Water – An adult is made up of between 60 to 70 percent water. Seventy percent of the brain is water, almost 90 percent of the lungs are water and our blood (which helps digest food, transports waste, and regulates body temperature) consists of 83 percent water. Therefore, water is a key element that must be replaced. The average person needs to replace 2.4 liters through liquid and solid food sources while those active in fitness routines need to intake far more. Keep a bottle of water with you and sip on it throughout the day while increasing amounts before, during, and after workouts.
When it’s all said and done, to add muscle mass, you need to consume more calories per day than what your body burns. By planning a nutritional diet that includes numerous small, healthy meals throughout the day, you increase your metabolism and pack on body weight that is lean and mean. Staying hydrated keeps all systems running smoothly and feeding your body high doses of protein and complex carbs will ensure healthy and increased growth.
You should also include good bodybuilding supplements in your muscle building plan. This is especially important during pre-workout and post-workout when you body demands it most. However, also include supplements first thing in the morning to give your day a boost and before going to bed so your body has the nutrients it needs to recover, repair, and grow during sleep.