Muscle Building Nutrition: 6 Nutrition Strategies
June 18th, 2010 | by admin |Let’s perform some basic mathematics, which many people just can’t get.
There are 24-hours in the day, last time I checked. You probably train, if you’re using one of the programs I recommended, only 1 hour a day a few times a week, leaving many 23-24 hour stretches not working out.
This means your muscles rely on what you put in your mouth during those times or stays out of your mouth.
So why don’t many “bodybuilders” educate themselves more about muscle-building nutrition?
Below are strategies designed to blow you up into a walking-beast that guys want to be and girls want to be with. These strategies are not intended to make you “that guy” with his legs crossed trying to hide his gut when he’s sitting down. Everything is intended to maximize the muscle-to-fat ratio on your body.
1. Nourish your body with real food.
It’s amazing how many products are being cleverly marketed as food when what they really are pure hogwash. By real foods I mean those that are wholesome, pure, unprocessed (as much as possible), has got no preservatives, has got no artificial colorings flavorings and things you can’t even pronounce.
Real food should contain only one ingredient. A carrot only contains one ingredient: a carrot. On your next grocery trip, load up your cart with healthy, real food. Go for lean beef, nuts, fruits, and vegetable. These food are rich in nutrients that can help your muscles grow faster. And they make it possible for amino acids and glucose to be released more easily.
2. Familiarize yourself with the kitchen.
The most delicious meals are often the simplest to make. You don’t need to be a world-class chef to make savory, well-prepared meals. Try not to get stuck with measuring the nutritional content of your food. Just relax and you’ll get it right eventually. Build your meals and snacks starting with protein, then complement it with carbohydrates and good fats.
3. Put Some Fatty Fishy in Your Dishy
Fatty fish is one food that can really benefit your muscles. Every week, make sure to feed your body servings of mackerel, salmon, sardines, or rainbow trout. Because a fish is quicker to digest than red meat (because of fish’s protein content), fish works wonders as a post-workout meal. Fatty fish also contains lots of omega-3 acids and vitamin D, which, respectively, cut down muscle inflammation and strengthens muscles. Having low vitamin D levels can also decrease testosterone levels.
4. Add some color to your diet.
Every color of the rainbow should be represented in your daily diet. That’s easy to accomplish if you eat various fruits and vegetables everyday. These will give your body the antioxidants it needs for muscle growth and muscle strength. Fruits and veggies also protect you from cell DNA damage, which increases the risk of diseases. Don’t forget to get blueberries, kiwi, cherries, kale, carrots, broccoli, and bell peppers for addition to your diet. These fruits and veggies provide the most anti-oxidants.
5. Find the best Organic farm near you
Local farms often offer the best produce, meat, and dairy products, so don’t forget to check these farms out. Chances are, products from the farms haven’t been sprayed with poisonous pesticides and hormones. Sometimes, you can also get bargain deals when you buy locally. And aside from saving money, you get to help the local community too.
6. Eat Two Breakfasts
Nighttime is the most catabolic time for muscle growth and your liver glycogen is depleted while you sleep. To put the brakes on, wake up at 6 am and slam back a morning shake. Here’s a quick recipe: 1 banana, 1 cup of vanilla yogurt, a handful of ice, 2 scoops of Chocolate Sun Warrior Protein, a tablespoon of mixed seeds, honey to taste, and 1 tablespoon of organic raw almond butter. This will get you revved up for you day and set the stage for a healthy day of eating. Then 60 to 90 minutes later, follow up with another breakfast consisting of whole foods like scrambled egg whites, organic fish, oatmeal or whole-grain toast for long-lasting energy, some vegetables, etc.
About the Author
If you are a hardgainer wanting more tips on Muscle Building Nutrition and get ripped fast using natural bodybuilding principles without the use of drugs or having to buy loads vile-tasting supplements month after month, check out the Muscle4Hardgainers Blog by Clement Yeung.