Build Muscle Nutrition

In order for you to build muscle, nutrition plays a vital role. In fact, without good nutrition your muscle gains will not be nearly as good if you had good nutrition. There are a few simple steps you can follow to make sure that you eating the right foods to build muscle.

Before you decide what to include in your nutritional program, you must first decide how much you need to eat. Here is a simple rule of thumb to follow that will help you pack on the muscle. Multiply your current body weight by 20 and you will have the amount of calories you need to build muscle efficiently. Let’s do a little example to better illustrate the point. If you weigh 170 pounds, you will need to multiply that number by 20 and you’ll receive the amount of calories you need. So a 170 pound person actually needs 3,400 calories to build muscle.

Now that we’ve decided how much food you need to eat, it’s time to show you the foods that are the best for obtaining your results. Let’s start with protein, which is crucial to building your muscle. Make sure you get 1 gram of protein for each pound you weigh. So if you weigh 170 pounds, you need to eat 170 grams of protein. I would prefer that you eat 1.5 grams for every pound you weigh. Foods that are high in protein are fish, red meat, cottage cheese, egg whites, and chicken.

Now you need to make sure your getting enough carbohydrates. Carbohydrates give you the fuel or energy that your body needs to perform high-performance workouts. The best foods to eat for carbohydrates are pastas, breads, fruits and vegetables. Be careful to go on low-carb diets. Remember that carbohydrates along with fats give you energy to perform.

The last thing you need to make sure is that you have enough fat. In fact, fat should compromise around 30% of your diet. Fat can be found in fish oil capsules or flaxseed oil. But also realize there are 30 grams of fat in 6 eggs. So by eating your regular healthy foods, you’ll acquire enough fat that you won’t have to worry. I know that for you to build muscle, nutrition is one of the most important things you can do.

By Shaun Allen