The Right Balance of Nutrients To Build Muscle

ByMarcus Lee Keng Lung

Food is the necessary raw materials to create fuller muscled physique, and enough quantities in the proper proportions are essential, which is achieved through a correct muscle building diet. Knowledge of the basic pointers is essential when asking what to eat to gain muscle, and the various bodybuilding diet formulas have used them as the basis for their recommendations. What to eat to gain muscle and how to have the preliminary information for having a suitable muscle building diet therefore follows this.

Calories

Supply the body with sufficient amount of calories, more than enough for a person who is not on a bodybuilding diet. There must be fuel to keep it going while at the same time having more for growth. On the average, a minimum of 20 calories and a maximum of 22 calories are needed with every pound of the body during each workout period. During days of rest, this should be reduced to eighteen calories per body weight unit (pounds). The growth of lean muscles will be promoted, while the growth of fats will be stunted.

Protein

Protein is the basic building block of muscle. Knowing this, therefore, one will easily deduce what to eat to gain muscle. A muscle building diet requires more protein. For bodybuilders who want to know what to eat to gain muscle, protein intake must be two grams for every pound of weight. In a bodybuilding diet, it is safer to consume more than necessary than inadequately.

When choosing protein sources to supplement a bodybuilding diet, beef is very much recommended. It has good quality protein, containing saturated fats that elevates the amount of testosterone and optimizes growing of muscles. Beef also has zinc, iron as well as vitamin B complex, which are basic ingredients in a muscle building diet. Eggs are next in line when it comes to excellent protein sources in a muscle building diet. Three whole eggs as well as three egg whites every day will give a significant boost.

A bodybuilding diet is also incomplete without whey. A shake made of whey protein is an ideal in the morning. For breakfast, take a glass of this drink together with fruits to have an adequate dose of proteins, carbohydrate and natural sugar. It is a preferred muscle building diet breakfast due to the rapid supply of nutrients required by the body. Slow digesting foods such as oatmeal and eggs are ideal after an 30 minutes to an hour, as the next phase of breakfast in the muscle building diet. Before sleeping, remember to take in casein, cottage cheese or a similar food item for the nutrient requirement of the brain to prevent the catabolic breakdown of the muscular system.

Carbohydrates and Energy

Be aware of what to eat to gain muscle. Carbohydrates are also very essential in the muscle building diet. It supplies most of the necessary energy to increase muscle mass. Carbs stimulate anabolism, or the building up of tissue, and support proper muscle development in a muscle building diet. Two to three grams per day for every pound of weight must be taken in a muscle building diet. Consume slowly digested carbs half an hour prior to working out to have a slow and steady release of energy.

This article is published by Marcus Lee, the owner of BodybuildingAdvisor.net. Read The Best Way To Gain Muscle and Muscle Building Diet for further information.

Article Source:http://EzineArticles.com/?expert=Marcus_Lee_Keng_Lung

Did you find this article helpful?00Get Involved0 commentsSuggest a topicArticle ToolsPrint this articleE-mail to a friendEzinePublisherReport this articleCite this articleStay InformedGet notified by email when new articles are added to this category or written by this author.Subscribe to New Article Alerts:

Health and Fitness: Build-Muscle
Marcus Lee Keng Lung

Email Address:SubscribeBuild Muscle Article FeedFind More ArticlesSearchSimilar ArticlesWhat to Eat to Gain Muscle?What to Eat to Gain Muscle Mass - 3 Muscle Gaining FoodsWhat to Eat to Gain Muscle Mass Quickly and NaturallyWhat To Eat To Gain Muscle, Burn Fat and Build Lean Muscle MassWhat to Eat to Gain MuscleWhat to Eat to Gain Muscle Mass and Lose Weight FastWhat to Eat to Gain Muscle MassMuscle Building Diet - What Food to Eat to Gain Muscles Fast5 Good Muscle Building Foods - What to Eat to Gain Lean Muscle MassMuscle Building Stack - Combine the Right Supplements for Maximum Gains!Recent ArticlesA Simple Way To Get Strong And Lean4 Important Workout FoodsReal Life Advice To Gain Weight For The SkinnyThe Very Best Back Widening Exercises7 Tips To Six Pack SuccessThe Most Visually Transforming Body PartsMirror TrainingMuscle Building: What's Your Training Split?Top 6 Questions Surrounding the Navy SEAL Training ProgramWeight Gain Foods That Will Lead To Explosive Muscle GainsSubmitted On March 10, 2012. Viewed 12 times. Word count: 541.

MLA Style Citation:
Lung, Marcus L.".".10 Mar. 2012EzineArticles.com.17 Mar. 2012 .APA Style Citation:
Lung, M. L. (2012, March 10). . Retrieved March 17, 2012, from http://ezinearticles.com/?The-­Right-­Balance-­of-­Nutrients-­To-­Build-­Muscle&id=6932214Chicago Style Citation:
Lung, Marcus L. "." EzineArticles.com. http://ezinearticles.com/?The-­Right-­Balance-­of-­Nutrients-­To-­Build-­Muscle&id=6932214EzineArticles.com© 2012 EzineArticles.com
All Rights Reserved Worldwide

About UsFAQContact UsMember BenefitsPrivacy PolicyShopSite MapBlogTrainingVideo ArchiveAdvertisingAffiliatesCartoonsAuthorsSubmit ArticlesMembers LoginPremium MembershipExpert AuthorsEndorsementsEditorial GuidelinesTerms of ServicePublishersFollow UsTerms Of ServiceEzines / Email AlertsManage SubscriptionsEzineArticles RSS

View the Original article