Building significant amounts of muscle weight requires the right bodybuilding diet. This article outlines ten of the most important tips that you must know in order to achieve success.
Here are the ten most important nutrition tips in relation to muscle growth and weight gain:
1). Snack in between meals. Aim for high calorie, nutrient dense foods such as nuts, peanut butter, cheese, and weight gainer shakes.
2). Carboload! Eating a variety of complex carbohydrates throughout the day is a key component to fast healthy weight gain. Whole grain breads, brown rice, whole wheat pasta, sweet potatoes, yams and other starchy vegetables are ideal. They are high in calories, and are full of vitamins and minerals essential to muscle growth.
3). Consume a high quality daily multi-vitamin. Taking a quality daily multi-vitamin is like insurance for your body, as it requires vitamins and minerals to help it grow and repair its self. Since it can be difficult to obtain all of these micronutrients in our diet, taking a daily multi-vitamin will ensure that we do not miss out on any of these.
4). Down lots of weight gainer shakes, and
keep ‘em coming! Consuming a minimum of one to two protein and/or weight gainer shakes daily is a must. These shakes are fast and easy to prepare, taste great, and most importantly, are packed with calories (500-1000 Calories per shake). Don’t forget to consume a shake within one hour after EVERY workout to help speed up the recovery process. Check out our recipes section for some delicious shake recipes.
5). Fat is your friend! Oils such as flax oil and Olive Oil are packed with calories, and contain essential fatty acids that aid muscle growth and recovery. Try adding oils to your weight gainer shakes, salads, rice, and other dishes.
6). Avoid skipping meals. In order to gain weight and build muscle, your body must remain in an anabolic state. You must eat every three to four hours to achieve this. If something comes up at lunch or dinner and you do not have time to prepare food, keep a meal replacement bar or weight gainer shake handy just incase.
7). Drink like a camel! Drink at least 10-12 cups of water daily. As your caloric intake increases, your body has to work harder to process waste products that are a result of the break down of food. Water plays a crucial role in this process. Consuming too little water will decrease muscle size and strength, and can lead to kidney damage in severe cases.
8). Keep a food log. Track the approximate number of calories you are consuming each day, along with the times, and number of meals you are eating. This will help you figure out whether you need to adjust your caloric intake, or modify the time of your meals and/or structure of your meals.
9). Plan ahead. If your busy schedule makes it difficult to eat throughout the day, come up with creative ways to increase your daily caloric intake. For example, prepare a weight gainer shake before you go to sleep. Set your alarm clock for a few hours before you wake, and drink the shake. This is an easy way to consume 500 – 1000 extra calories.
10). Avoid junk food. Although fast food, candies, chocolates and other junk foods are high in calories, they should be avoided at all costs. These foods contain what are empty calories and have very few healthy nutrients in them. They are extremely high in saturated fats, cholesterol, and sodium and can lead to short term and long term health problems. Stick to healthy foods that are high in calories and also high in vitamins and mineral. Your body will thank you!
Follow these ten bodybuilding nutrition tips, and you will be well on your way to a successful muscle building program.
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