Bodybuilding Workout

If you want to build muscle, combining a good muscle building diet with your workouts is the key to success. Just working out or just eating right will not give you the results you are after. So while exercise will stimulate muscle breakdown, a diet that contains the correct nutrients will then help grow and repair these damaged muscles making them larger and stronger. It is essential that you understand that your diet choices are vital for the reaching your muscle building goals. 

Here are a few basic muscle building diet tips that can assist with your muscle growth pursuit : 

1.Eat plenty of Protein – Good Sources of protein are a staple part of the diet of all bodybuilders. Amino acids, which are the building blocks of your body are contained in proteins.  Without amino acids, you would not be able to grow, repair or maintain muscle tissue, which is why protein rich foods are so important. Excellent sources of protein include beef, chicken breast, turkey, salmon, tuna and Eggs . Removing excess fat is important. The optimal muscle building daily dietary protein intake is probably between 20% and 30% of total calories . 

2. Keep eating Carbohydrates- In the muscle building diet carbohydrates ARE an important part. A lot of trainers seem to think that the only food responsible for muscle growth is protein. Protein may be chiefly responsible for the repair and rebuilding of muscle tissue but it can only carry out this process when the other  nutrients are present in the diet. A diet that is deficient in carbs will force the body to break down protein into energy which is not really suitable when trying to build muscle. Only through a diet that includes sufficient adequate carb intake can a body achieve its optimal muscle building potential. If you want the ideal result of gaining muscle without increasing body fat levels then it is important to know what type of carb is best to add to your diet. Complex carbs are the best choice to include in a muscle building diet as they break down more slowly in your body and give you a longer lasting release of energy. The benefit of this can be seen with stronger workouts, fast recovery and a more efficient muscle building process. Oatmeal, wholegrain breads, vegetables, brown rice/pasta and sweet potatoes are excellent choices for complex carbs to include in your diet. For optimal muscle building try and aim for between a carbohydrate intake of 50%-60% of your total daily calories. 

3. Include Healthy Fats– Small amounts of the right fats are good for your health, they help you gain muscle and they help you lose fat more easily . This is because they help keep testosterone levels high that are vital for muscle growth and increases the rate of metabolic reactions in the body resulting in more fat being burned . Good sources of healthy fats are found in most types nuts, oily fish such as sardines and salmon, avocados and oils such as flaxseed and olive . For optimal muscle building try and aim for between a fat intake of 15%-25% of your total daily calories. .

4. Invest in a quality Whey protein supplement–  In my opinion the only supplement worth taking when building muscle is a whey protein. Although you can get all your protein requirements from natural sources I feel that using a quality whey supplement in addition to natural protein food sources can be beneficial. Whey protein is an ideal body building food as it is easilydigested by the body so is perfect pre or post workout when the muscles are most receptive to protein.It is typically added to shakes and smoothies using either water, milk or fruit juices . Whey protein is a readily available supplement that can be purchased at any health food or body building shop. 

It is clear that a balanced,nutrient diet is required for optimal muscle growth. An suitable muscle building program combined with this will aid muscle growth in a very short time.

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