Guaranteed Muscle Gaining

Guaranteed Muscle Gaining Tips: Bottom Line Nutrition Facts

by Tim Adams

Proper nutrition is CRUCIAL to gaining muscle. This edition of muscle gaining tips reflects on some key aspects of proper nutrition.

1. You've probably heard this a thousand times before: Eat every three hours! This should equal out to five or six meals per day. In each meal include a source of lean protein, a source of carbohydrates, and a source of fat.

2. Do WHATEVER you can to get your protein every three hours. Because your body cannot store protein, it runs out approximately every three hours. What happens when your body runs out of a protein source? It starts BREAKING DOWN your hard-earned muscle for amino acids to use for metabolic processes. So by all means, get your protein!

3. Perhaps the most important and scientifically proven fact about nutrition and gaining muscle: You CANNOT gain muscle mass unless you eat MORE calories than you burn. There are a few exceptions to this (ex: new bodybuilders can make gains in a calorie defecit because their body is not used to bodybuilding), but as an intermediate or advanced bodybuilder you must eat more calories than you burn off! Makes sense, right?

4. Eat lots of fruits and vegetables. This is the best way to ensure you get the vitamins your body needs for recovery. Taking a multi-vitamin supplement can help, but it is no substitute for the great benefits offered by good 'ol fruits and veggies!

5. Drink LOTS of water. Drink no less than 10 cups per day. It is better to be drinking water consistently throughout the day than it is to drink, say, 5 cups when you wake up and 5 before you go to sleep. I always have a glass/cup or water on my desk when I'm at the computer or watching tv! Even if you don't seem thirsty, this doesn't mean your body doesn't need water. So by all means drink lots of it!

6. The biggest meal of your day should be breakfast. After at least 8 hours of sleep, your body needs a big meal in the morning complete with at least 2 big glasses of water.

7. Try to aim for at least 1 gram of protein per pound of bodyweight per day. For example, if you weigh 180 pounds, eat at LEAST 180 grams of protein per day. Good lean protein sources include chicken breast, eggs, tuna fish, cottage cheese, lowfat milk, and others.

8. Approximately 50% of your calories should come from good carbohydrate sources. Such sources include oats, rice, beans, potatoes, whole wheat bread, low fat yogurt, etc.

9. Approximately 15-20% of your calories should come from fats. Fats play an important role in the body's daily metabolic processes and important in the muscle building process. Essential fats, such as flax seed oil, fish oils (preferably from salmon), and extra virgin olive oil should be consumed once per day. Such fats are important in cell membrane structure. Muscle fibers are cells! Not to mention essential fats have antioxidant properties and encourage smooth skin!

10. Eat a solid balanced meal including carbohydrates and protein an hour to an hour and a half before your workout, OR a liquid protein shake meal 15 minutes before your workout. The digestive system can process liquids much faster, so the benefits of the liquid meal are best reaped 15 minutes after the liquid was consumed. A protein shake and a banana 15 minutes before a workout is always a good choice.

11. Directly after your workout, feed your body with a fast-absorbing protein source (protein shake) and a source of carbohydrates. Your next meal should be an hour and a half after your post-workout meal!

This is all the nutritional info you'll need to get started building muscle! There is a ton of more specific info that can be taken into consideration, but these are the fundamentals that everyone must know.
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