Build Muscle Diet 

Learn how to build muscle quick with these muscle building foods to include in your Diet!

Your Build muscle Diet should consist of 5-7 meals per day each spaced 2-3 hours apart. The reasoning behind this in your muscle mass building diets is so that the muscles of the body are in what is know as a positive nitrogen balance. 

[Note: Nitrogen in the body determines the anabolic status of your muscles.] 

An overconsumption of protein is necessary at all times to keep nitrogen balance positive.

This positive nitrogen balance throughout the day will ensure that you are kept in an anabolic (muscle building) state right throughout the day. 

The hardest time to maintain this balance is during the night when you’re fasting for long periods of time due to sleep.

This can be slightly deterred by consuming a final meal of the day which contains a slow digesting protein. Casein Protein, Milk and eggs are all products which have slow digesting protein which releases protein in to the muscles of the body throughout the night.

Be sure to consume ample amounts of one or more of these muscle building foods before bed to avoid Catabolism (muscle Break down). 

Protein in your Build Muscle Diet

The most important factor of the 5-7 meals which are being consume throughout the day is the quality of protein that is being ingested. The quality of protein foods can be measure by its Biological Value (BV). Here are some of the BV of foods.

Whey protein: 104   Whole bean: 96   Milk: 95   Egg: 94   Soybean milk: 91 Cheese: 84   Rice: 83   Chicken: 79   Fish: 76   Beef: 74.3  Whole wheat: 64     White flour(White bread): 41

Fat for Build Muscle Mass

Fats and even saturated fats are quite important when trying to gain muscle mass. Research has found that men who ate a muscle building diet rich in monounsaturated fat (cashew nuts) had the highest testosterone levels.

Testosterone being essential to all athletes as it make us stronger. Nuts, olive oil, canola oil and peanut butter are good sources of monounsaturated fat.

While it’s inevitable that you’re going to consume polyunsaturated fat when eating fat try to have a sparsely as possible. Polyunsaturated fats (PUFA) such as corn, sunflower and safflower oils, decrease testosterone. (Almost all packaged foods are loaded with polys.

Carbohydrates for Building Muscle Mass

Carbohydrates should also be essential in your Build Muscle Diet if you intend to Build Muscle Fast as this nutrient acts a energy source. 

A lack of Carbs as an energy source can result in the muscles of the body seeking an alternative energy source such as muscle which results in catabolism. Not a good thing!

Carbs should be Low G.I carbs such as brown rice, wholemeal bread, oats, weekabix, wholemeal pasta etc. Also, you must include you five a day in fruit and veg.

The only time High G.I Carbs should be consumed is post workout routine when your body is craving a rapid energy source.

 

Here’s a typical breakdown of a Build Muscle Diet:

Calories -- bodyweight in lbs x 20
Protein -- bodyweight in lbs x 1.6
Carbs -- bodyweight in lbs x 2.5

Fats -- bodyweight in lbs x .50