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Good Food to Build Muscle

The benefits of a good muscle building program are many. In addition to an increase in strength, you have greater energy, stronger bones, less chance of injury and less chance of contracting some major diseases. If you add good foods to build muscle, you will find that the benefits increase many times over. What are some good food choices to build muscle? Following are some healthy principles for eating right to build muscle mass.

First, it is recommended to eat 5-6 smaller meals each day over the traditional 3 larger meals. You want to eat every 3 hours. You can determine how much to eat by dividing the number of hours you are awake by 3. If you are awake for 18 hours, eat 6 meals. This prevents taxing your digestive system by overloading with protein and carbohydrates at every meal which leads to bloating, poor digestion and excess body fat.

Second, about 35% of your total caloric intake each day should consist of proteins. The general rule of thumb is to consume about 1 gram of protein for every pound of body weight each day. This should be about 40-60 grams of protein at each meal for men and 30-40 grams at each meal for women. When choosing your protein source, look for high-quality proteins such as lean meat, poultry and fish. For dairy products, try cottage cheese, yogurt and some partially low-fat cheese. Eggs, egg whites, seeds and nuts are also an excellent source of protein. If you need to, you can add a whey protein powder to boost your protein intake.

Third, you should eat about 60-80 grams of carbohydrates at each meal. Carbohydrates provide energy for our bodies. Without enough, the muscle building process will slow down as your muscle tissue can be used as energy. You want to eat mostly complex, high fiber, low glycemic carbs as opposed to simple carbs found in processed and junk foods. Try to eat mostly whole grains, brown rice, barley, oatmeal, beans, buckwheat and cornmeal along with a good variety of fruits and vegetables.

Fourth, getting the right kind of fats into our body is essential to any healthy diet. About 30% of your caloric intake should be fat. There are 3 types of fat, saturated, monounsaturated and polyunsaturated, and the key is to balance your intake by consuming about 1/3 of each of these in a day. Since most North Americans are deficient in mono (olives) and polyfats (fish oil) and saturated fat, you want to be sure to increase the amount of olive oil and fish oil in your diet.

Finally, choose whole foods as much as possible. To optimize your health and muscle gain plan on eating good healthy food at least 80% of the time. By following these tips for eating the right foods to build muscle, you’ll be well on your way to getting top health benefits that will promote the best possible muscle gain.

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