How to grow muscle faster with good nutrition

By: Caleb Lee


Nutrition is AT LEAST as important as any exercise regime in a good bodybuilding program.

Your muscles need the proper nutrients if they are to grow and give you the body you want. Of course good nutrition is important for overall health, which is a nice bonus.

In this article I'm going to give you a few guidelines on getting the right amount of the right types of foods for growing more muscle.

First of all, your eating patterns are going to have to change a bit. Rather than two or three larger meals a day, you want to eat smaller meals frequently throughout the day.

This will help you burn fat by keeping your body from going into catabolic mode (muscle burning mode)- you see, after four hours or so without food, your body switches into catabolic mode, where you begin to accumulate fat; a holdover from the days of being hunter/gatherers who literally didn't know where their next meal was coming from. Eating like this will crank your metabolism up.

Instead, eat about every three hours (4-6 smaller meals a day).

The question is, "What should I be eating?"

Good question. Balance is the key when trying to build muscle. You want protein, carbs AND fat in every meal.

You want to strive to get all three in a ratio of roughly 40% of carbs, 40% protein and 20% fat. When you get all three at once it helps your body make the most of each element... and... fights energy crashes by giving you sustained fuel for energy.

"Don't calories matter?"

Yes, calories do count, but here is how you should pattern your caloric intake: You want low calories (about 2,000 for men and 1,200 for women) for 2 weeks followed by higher calories for 2 weeks (about 2,500 for men and 1,500 for women).

This will give you what every bodybuilder wants, it will help you lose fat and build lean muscle mass -- all at the same time. But remember this: You should adjust these numbers upwards somewhat if you are doing energy intensive training such as running.

Are you now thinking, "OK, so what specifically are good things to eat while building muscle?"

You'll want both complex and simple carbs - while I don't have enough room here to go into an entire menu plan, here are a few ideas:

Complex Carbohydrates: Oatmeal, broccoli, spinach sweet potatoes, rice, Simple Carbs: Fruit is your best bet; whatever fruit you enjoy is fine here.

Proteins: Eggs, tuna, skinless turkey or chicken, very lean beef.

Fats: Stick with the healthy oils such as fish oils, olive oil, canola oil, and flaxseed oil, as well as (natural) peanut butter - this is also a good source of protein.

Last, and this is important, water - you NEED plenty of water to keep your system adequately hydrated and flushed of toxins.

If you follow everything in this article it will get you started on your way to a nutritious diet for lean muscle building.

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About the author: Caleb Lee will teach you a lot about building muscle. His website will sways you ways to build muscle fast.

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