The act of building muscle is often easier said than done, mainly because in order for us to successfully build muscle we must have multiple factors all lined up both in terms of diet and training. A good starting point for everybody on the quest of added mass to their biceps, for example, is to initially define exactly what muscle building really is. Building muscle doesn’t involve pumping iron, it’s about training smart. Building muscle correctly is all about what you eat and how much you eat. It is also about a mix of resting adequately between workouts and ensuring that you are getting the recommended eight hours of sleep every night.
If you want to effectively gain muscle, you have to ensure that you are not consuming more calories than your body requires in a day. If you do not take into account your daily intake of food, then you will never be able to keep up with the constant rise in your calorie intake. Your diet has to be high in protein but low in fat, carbohydrates, and calories in order for you to gain muscle and not fat. There are many different diets that you can follow and in this article I will outline two popular ones that you can begin to implement immediately.
The first type of diet involves taking time off from eating after you have worked out, and eating six small meals each day instead of three large ones. This allows you to eat smaller amounts of food over a longer period of time and in so doing your calorie intake is less and your body ends up burning fewer calories. You can eat as much protein as you like after you have worked out as long as you make sure you are taking time off your diet. There is absolutely nothing wrong with eating protein after working out as long as you do it gradually with your meals so that your body does not feel hungry.
The other type of diet involves taking the protein supplement as close as possible to the time you work out. This helps improve your digestion and metabolism, so that you can burn more calories when you workout as well as help improve the condition of your muscles. I am a firm believer of eating a protein shake or a glass of protein mixed with milk at least an hour or so before you work out as this helps improve the recovery process and will also give your body the amino acid (PPC) that it needs to repair itself after a workout.
Lifting is another important part of any weightlifting routine and as long as you are lifting on days when you are not eating you will have no problem getting all the nutrients that you need. The only exception to this is if you are eating right, then your muscles will be better able to recover from each workout because they are receiving the nutrition that they need. Also when you are lifting, you should be adding plenty of fresh water to your diet so that you can remain hydrated. If you add in water each day then you will find that you are getting a good fuel supply for each workout and your workouts will become more productive and you will be building muscle faster.
These food choices are just a start to a healthy diet for starting body composition. You still need to eat plenty of fruits and vegetables. Make sure to include protein sources as well as healthy carbohydrates such as whole wheat bread. Stay away from simple carbohydrates such as white rice. Stick with whole wheat pasta and grain bread.