Home » Bodybuilding & Fitness » You are reading »

8 Muscle-Building Diet Essentials!

bodybuilding-diet
What you take in can make or break your gains when it comes to true muscle growth. Here are 8 muscle-builders that you should know about.

When it comes to packing on pounds of pure, unadulterated muscle, diet is the single most important part of your overall bodybuilding program. You can workout all you want, but if your diet isn’t in check you will never achieve the physique of your dreams.

The body relies heavily on nutrients from the foods and supplements that you consume to help create an environment conducive to huge gains. Although there are an infinite number of choices out there, a select few muscle-builders come up time and time again on every true bodybuilder’s shopping list.

1.EGG WHITES

There’s a reason why every successful bodybuilder in the world incorporates egg whites into their diet. With a protein to fat ratio of 60:1, egg whites are unquestionably one of the purest forms of protein in the world.

This magnificent muscle-building food also possesses an extremely high biological value – meaning that a large proportion of the protein absorbed from egg whites is readily utilized by your body for protein synthesis. Egg whites also contain very few carbohydrates and are a source of vitamins and minerals.

2.CHICKEN/TURKEY

To pack on pounds of serious muscle, lean meats such as chicken and turkey breasts should be a staple in every bodybuilder’s diet. Aside from providing an excellent source of high quality protein, they are also extremely low in saturated and trans fats.

3.FISH

Although the recurring theme so far has been to eat foods that are low in fat, fish is one exception to this rule. Of course you want to stay away from saturated and trans fats, but your body still needs essential fatty acids such as omega-3 to help support the muscle-building process.

Cold water fish such as salmon, tuna, trout and sardines are an excellent source of protein and healthy fats. Canned fish packed in water also comes in very handy because it provides a quick source of protein when on the go.

4.BEANS & LEGUMES

If you are serious about building muscle, you can’t ignore the power of beans and legumes. When people typically think of bodybuilding foods, they immediately refer to various lean meats, but what they don’t realize is that the bean is a delicious and highly nutritious source of protein and fiber.

Fiber is essential to maintaining a regular and normal healthy bowel movement as well as proper insulin response – which is critical to muscle growth as both functions aid in absorption and use of various nutrients and supplements ingested by bodybuilders.

Kidney beans in particular are a very popular choice as they provide nearly 14 grams of both protein and fiber per cup! That’s why you should never ignore the power of the bean!

5.LEAN RED MEAT

Lean ground beef and cuts of red meat are excellent mass building food sources rich in protein, iron, zinc and B vitamins. Red meats have a high calorie per serving ratio, making it an excellent choice for hard gainers looking to pack on some serious size.

However, because red meats do possess a higher level of saturated fats, they should not be consumed on an everyday basis. Lean red meats are best incorporated into a weekly diet of chicken, turkey and fish – adding a little variety to your weekly nutrition plan.

6.SLOW-BURNING CARBS OR LOW GLYCEMIC CARBS

Muscle isn’t built with protein alone. You also need a good source of slow-burning carbohydrates to fuel and sustain your muscles. Slow-acting carbohydrates found in foods such as oat meal and sweet potatoes make the best pre-workout snack. Why?

Well, when you exercise, muscle glycogen (carbs stored within your muscle) becomes the main source of fuel. As glycogen levels decrease from hard training, your intensity begins to decrease and more importantly, your body begins to tap your muscles for a source of energy thereby causing them to degenerate!

That’s why it’s so important that no matter what your goals are, in order for your muscle-building machinery to run at maximum levels, you need a consistent source of fuel such as a serving of slow-digesting carbs.

7.WATER

When it comes to musclebuilders, the first thing to come to mind is meat. But the number one item that should be in your arsenal is water. Just think about it – 70 percent of your body is made up of water. Your muscles, tissue cells and ligaments all contain water. And most importantly, your life force – blood – is made up substantially of water.

When it comes to building a massive physique, you need to keep yourself in the most anabolic state possible and that is why many bodybuilders recommend drinking 10 liters of water a day. Staying hydrated also keeps your muscles full looking.

In addition water also serves as a medium in nutrient transport to your muscle cells, making more efficient and effective use of the nutrients and supplements that you consume.

8.WHEY PROTEIN

Now, we’ve talked about various food sources that can be found at any grocery store, but there is one extremely important supplement that is more than worthy of being included on this list – whey protein.

When it comes to packing on pounds of muscle, it is generally recommended that your protein intake be approximately 1.0 to 1.2 grams of protein per pound of body weight.

CONCLUSION

If your goal is to pack pounds of pure muscle onto your frame, you can’t be eating “empty” calories that do nothing but add mass to your waistline. You need to carefully select the right foods and supplements and incorporate them into your daily diet. By adding the muscle builders mentioned, there is no doubt that you will be on the right path to achieving the physique of your dreams.

 

Source:http://www.bodybuilding.com/

Related Posts

The Best 10 Exercises To Lose Arm Fat At Home!

The Best 10 Exercises To Lose Arm Fat At Home!

The Best Exercise for Inner Thighs: Do It Once a Day and Your Legs Will Be Irresistible!

The Best Exercise for Inner Thighs: Do It Once a Day and Your Legs Will Be Irresistible!

5 Exercises That Will Build up Your Glutes, Improve Your Posture and Burn Fat (VIDEO)

5 Exercises That Will Build up Your Glutes, Improve Your Posture and Burn Fat (VIDEO)

Why Too Much Exercise May Harm Your Heart, and What Science Tells Us About the Ideal Amount and Type of Exercise

Why Too Much Exercise May Harm Your Heart, and What Science Tells Us About the Ideal Amount and Type of Exercise

Brazilian Butt Lift 5-Minute Workout

Brazilian Butt Lift 5-Minute Workout

How to Increase Push-Ups by 400%

How to Increase Push-Ups by 400%

112 Comments Already

  1. Hi there, all is going well here and ofcourse every one is sharing facts, that’s really excellent, keep
    up writing.

  2. I like this post, enjoyed this one thanks for posting. “Money is a poor man’s credit card.” by Herbert Marshall McLuhan.

  3. *Cheap Gucci Handbags Is usually blogengine much better than wp for reasons unknown? Should be which is turning out to be popluar today.

  4. Many thanks for this article. I’d also like to convey that it can always be hard when you find yourself in school and starting out to establish a long credit score. There are many college students who are simply trying to survive and have a good or good credit history can often be a difficult factor to have.

  5. eval(ez_write_tag([[300,250],’brighthub_com-medrectangle-1′]));.
    Also make a decision in the amount of money you can to buy
    your creation. 5 inch capacitive touch screens with
    a resolution of 480 x 800 pixels.

  6. Your way of explaining everything in this article is really fastidious,
    every one be able to simply know it, Thanks a lot.

  7. If some one wishes expert view concerning running a blog afterward i advise him/her to visit this web site, Keep up the good job.

  8. Today, while I was at work, my sister stole my apple ipad and tested to see if it can survive a thirty foot drop, just so she can be a youtube sensation. My iPad is now broken and she has 83 views.
    I know this is entirely off topic but I had to share it with someone!

  9. Your body will be massaged, sensual massage
    and all the little parts of our head and scalp massage.

  10. I absolutely love your blog and find the majority
    of your post’s to be exactly what I’m looking for. can you offer guest writers to write content
    in your case? I wouldn’t mind composing a post or elaborating on a
    lot of the subjects you write with regards to here.
    Again, awesome web site!

  11. What i do not realize is in fact how you are not actually much more smartly-liked than you may be now. You are very intelligent. You recognize therefore significantly in relation to this subject, made me individually imagine it from a lot of numerous angles. Its like men and women aren’t involved unless it’s one thing to accomplish with Lady gaga! Your personal stuffs excellent. All the time deal with it up!

  12. Hi there would you mind letting me know which hosting company you’re working with?
    I’ve loaded your blog in 3 different web browsers and I must say this blog loads a lot quicker then most.
    Can you recommend a good internet hosting provider at a reasonable price?
    Many thanks, I appreciate it! http://yahoo.org

  13. Good day! This is kind of off topic but I need some guidance from an established
    blog. Is it difficult to set up your own blog? I’m not very techincal but
    I can figure things out pretty quick. I’m thinking about creating my own but I’m not sure where to begin. Do you have any ideas or
    suggestions? Cheers

  14. hey was just seeing in the event you minded a comment. i like your website and the theme you picked is super. I will be back.

  15. Hi! Do you use Twitter? I’d like to follow you if that would be okay.
    I’m definitely enjoying your blog and look forward to
    new updates.

  16. If you’re continue to on the fence: grab your favourite earphones, head down in the direction of a Most straightforward Order and request in direction of plug them into a Zune then an iPod and view which 1 sounds superior in direction of you, and which interface helps make your self smile even more. Then you are going to know which is directly for oneself.

  17. We are a group of volunteers and opening a new scheme in our community.
    Your site provided us with valuable information to work on. You’ve done a formidable job and our entire community will be thankful to you.

  18. The clean Zune browser is shockingly good, nevertheless not as Great as the iPod’s. It performs properly, yet isn’t really as prompt as Safari, and consists of a clunkier interface. If your self at times program on employing the world-wide-web browser that’s not an issue, yet if you’re coming up with in the direction of examine the net alot from your PMP then the iPod’s much larger show and greater browser could possibly be vital.

  19. I’m amazed, I have to admit. Rarely do I come across a
    blog that’s both equally educative and amusing, and let me tell you, you’ve hit
    the nail on the head. The issue is something too few people
    are speaking intelligently about. Now i’m very happy that I came across
    this during my hunt for something relating to this.

  20. Ahaa, its nice discussion about this post at this place at this blog, I have read all that,
    so now me also commenting at this place.

  21. Howdy! This post couldn’t be written any better! Reading
    this post reminds me of my good old room mate! He always kept talking about this.
    I will forward this write-up to him. Fairly
    certain he will have a good read. Many thanks for
    sharing!

  22. Pretty! This has been an incredibly wonderful article. Thank you for supplying this information.

  23. I’ve been exploring for a little for any high quality articles or blog
    posts in this kind of space . Exploring in Yahoo I finally stumbled upon this website.

    Reading this information So i’m satisfied to exhibit that I have an incredibly
    just right uncanny feeling I found out just what I needed.

    I so much surely will make certain to do not overlook this site and provides
    it a look on a continuing basis.

  24. permaculture design course

  25. wonderful put up, very informative. I ponder why the
    opposite specialists of this sector don’t understand this.
    You should proceed your writing. I’m confident, you have a great readers’ base
    already!

  26. free xbox live gold codes

  27. Greetings from California! I’m bored at work so I decided to check out your website on my
    iphone during lunch break. I love the information you
    provide here and can’t wait to take a look when I get home.
    I’m shocked at how quick your blog loaded on my phone .. I’m not even using WIFI, just 3G ..
    Anyhow, good blog!

  28. I don’t even know the way I ended up here, but I believed this put up used to be great. I don’t know who you might be but certainly you’re going to a famous blogger if you are not already. Cheers!

  29. Great post! We will be linking to this great post on our website.
    Keep up the good writing.

  30. Either you can put your hands in little cups and cup like tantra that or you can fist,
    fist-beat them. India is the only way to relieve carpal tunnel
    pain.

  31. Acupuncture is a great need for this type of massage tantra therapy are all
    offered by the spa. With alternative medicine, which was in accordance
    with the traditional method of medical doctors learning the art is
    finding which are the points here on the foot.
    However, there are those that you really don’t feel them.
    It can be difficult to treat; you may face severe pain in her right
    arm. It is said that if the needle is in.

  32. Let’s talk a little bit of a stretch erotic massage as I
    go down along the side of the neck. My To Do list is
    heavy reading these days, and if so, what hormones might work
    best for me?

  33. Hey There. I found your blog using msn. This is a very well written article.
    I will make sure to bookmark it and come back to read more of your useful info.

    Thanks for the post. I’ll certainly return.

  34. Maternity acupressure can help tantra in recovering from a back injury
    or in the case of children. But the more important are psychological symptoms, of depression, building of habitual patterns, perfectionism, anxiety disorders and is different
    to a fear.

  35. I think this is one of the most important information for me.
    And i am glad reading your article. But should remark on some general things,
    The website style is perfect, the articles is really excellent
    : D. Good job, cheers

  36. Through this we want to work out, because that’s either toxic build up
    or just tightened muscles. Stay in this pose for some time,
    and who knows what company. Can you live a life without comparison in daily life is the practice of
    spiritual, and it is the presentation of the self?

  37. In this piece, we’ll explore some of the ankle muscles.
    Blood Pressure Control Minerals/Vitamins Supplement:
    Calcium, Magnesium, Hawthorn Extract, Reishi Mushroom extract, Flax Seed
    Powder, CoQ-10, Garlic Extract, Taurine, Vitamin C, Bioflavonoid
    Concentrate are known to help burn patients recover. Patients with chronic illnesses such
    as cystic fibrosis, or those feeling weak and slow with
    enthusiastic physical therapy treatments.

  38. I’m no longer positive where you are getting your information, but good topic.
    I must spend a while finding out much more or understanding more.
    Thank you for great information I used to be on the lookout for this
    information for my mission.

  39. online photography classes

  40. Swedish massage is primarily for circulation, softening and
    relaxing, trying to get more sensual massage in london benefit from it too.

  41. Houses for Sale in Naperville IL

  42. I describe it as follows,” a dildo doesn’t bring you flowers and you can’t straighten them out. Since, strain is the main difference between a Thai massage will often elicit knowing nudges and sensual massage witticisms about special’ services. One of the best forms of relaxation and exercise such as yoga and pilates. There are several health benefits of tantric sex than normal intercourse anyways? The massage itself involves every part of it.

  43. naturally like your web-site however you have to take
    a look at the spelling on several of your posts. Many of them are rife with spelling issues and I find it very
    bothersome to tell the reality however I will definitely come
    back again.

  44. Hello, everything is going fine here and ofcourse every one is sharing facts, that’s
    truly fine, keep up writing.

  45. Hey there! I could have sworn I’ve been to this blog before but after reading through some
    of the post I realized it’s new to me. Anyhow, I’m definitely delighted I found it and I’ll be bookmarking
    and checking back frequently!

  46. Rattling nice design and style and wonderful subject material , nothing else we need : D.

  47. The clitoral stimulator is a smaller vibrator that branches out and looks like a little bitch to
    me. I do think that this is interesting for mindfulness, continuously changing experience
    of the music becomes more ecstatic. The third eye chakra in-between the two eyes.

  48. Simply want to say your article is as astonishing. The clarity in your post is simply spectacular and
    i could assume you are an expert on this subject. Well with your permission allow me to grab your feed to
    keep updated with forthcoming post. Thanks a million and please carry on the gratifying work.

  49. Very good article. I’m experiencing many of these issues as well..

  50. I was recommended this web site by means of my cousin.
    I am not positive whether or not this publish is written by him as no one else
    recognise such certain approximately my trouble.
    You’re amazing! Thank you!

  51. Thank you for some other excellent article. Where else could anyone get that
    type of info in such a perfect method of writing? I’ve a presentation subsequent
    week, and I am on the search for such information.

  52. Now a chair massage, sports massage and Swedish massage.
    It is used to erotic massage lessen stress, strengthen circulation, increase range of motion.
    A year and a half session with somebody once a month, and observed
    for stress and erotic massage respiratory-related problems; and pregnancy massage therapy to
    find one that’s right for you. This is technically the basic idea that has to be
    expected that there will be a tool that will pinpoint where people are complaining
    about the pain.

  53. Everything is very open with a clear clarification of the challenges.

    It was really informative. Your site is useful.
    Thanks for sharing!

  54. You’re very alert like you are carrying the weight of the uterus.

    And some of these protein complexes would continue to bind,
    but the outcomes are amazing. Courses in reflexology and acupressure may also be able to establish a deeper connection to the erotic massage
    spirit – it could be knotted muscles will relax, thus decreasing tightness.

  55. Particularly with people who are from, say,” Too much! Now that’s maybe a little counter-intuitive if you might be interested in them. So in body rub our group at the NIH, for over 2500 years, the energy. Note: Publishers are free to use this article on Ezine or on your Website; however, the chronic muscle pain. Unless we change this unfortunate trend? Well trained body rub massage therapists and herbalists.

  56. Meaning that it could take a few years at work and patience to create the right smile from scratch.
    One is deep decay, this is potentially the most serious as it
    can lead to infection as well as immediate treatment, along with anti-biotics,
    to address infection. There are a lot of folks
    that appreciate how their parents took good care of them over their many to
    settle them will add them on with their family insurance or purchase for them their particular policy.

  57. The city furthermore houses several of the historical sites together with the
    world and it is likewise one or more of the earliest metropolitan facilities inside the planet.

  58. In the history of man, massage therapy is mainly used for
    relaxation erotic massage therapy. Besides which a massage session can reduce stress.
    To take the gastrocs out I have to be huge,
    take baby steps to begin, and start with a minute because a erotic massage
    moment goes by so quickly. Most of the time it gives a person a well deserved” me” time.
    After their time is up, take a deep experience of meditation. The
    goal is to keep the fleas at bay.

  59. Hi there! Do you use Twitter? I’d like to follow you if that
    would be okay. I’m definitely enjoying your blog and look forward to
    new posts.

  60. While radiation therapy is useful for protecting against the return of
    pleural mesothelioma cancer after surgical procedure, doctors utilize it much less
    frequently for peritoneal mesothelioma cancer treatment
    because of the possible adverse effects.

  61. ӏ’m curious to find out what blog platform you are working ѡitҺ?
    I’m experiencing some minor securіty issues with my latest blog and I would liҝe to find something more
    risk-free. Do you have any recommendations?

  62. Wow! Thank you! I permanently needed to write on my blog something like that. Can I take a part of your post to my website?

  63. cefadroxil generic form cefadroxil price cefadroxil purchase duricef generic cefadroxil 1000 mg 1a pharma duricef 500 mg generic cefadroxil much does cost generic duricef price how much does duricef cost duricef pharmacology buy cefadroxil uk how much do

  64. Everyone’s cancer cells is one-of-a-kind, and also generalised survival prices do not show
    the survival advantages of essential elements that influence prognosis.

  65. I like the helpful info you provide in your articles. I will bookmark your blog
    and check again here regularly. I’m quite certain I’ll learn a lot of new stuff right here!
    Good luck for the next!

  66. Thanks for finally talking about >8 Muscle-Building Diet Essentials!
    | Build Life Healthy <Loved it!

  67. It’s a shame you don’t have a donate button! I’d most certainly
    donate to this brilliant blog! I guess for now i’ll settle for bookmarking
    and adding your RSS feed to my Google account. I look forward to new updates and will talk about this website with my Facebook group.

    Chat soon!

  68. What’s up, just wanted to tell you, I liked this post. It was practical. Keep on posting! lords mobile hack cydia apps

  69. baby formula not correlated to diabetes risk

  70. I would like to thank you for the efforts you have
    put in penning this blog. I’m hoping to see the same high-grade blog posts from you later on as well.
    In truth, your creative writing abilities has inspired me
    to get my own, personal site now 😉

  71. We stumbled over here by a different web page and thought I might
    check things out. I like what I see so now i am following you.
    Look forward to finding out about your web page for a second time.

  72. I got this web site from my friend who informed me on the topic
    of this web page and at the moment this time I am visiting this site and reading very informative articles here.

  73. I used to be recommended this blog via my cousin. I
    am not positive whether this put up is written via him as no one else realize such specific approximately my difficulty.
    You are wonderful! Thanks!

  74. But a smiling visitor here to share the love (:, btw great pattern.

  75. Hello there! This is my first visit to your blog! We are a team of volunteers and starting a new project in a community in the same niche.

    Your blog provided us valuable information to work on. You have done a wonderful job!

  76. Wow, that’s what I was exploring for, what a data!
    present here at this blog, thanks admin of this website.

  77. This will save you hundreds on the designer bags that you are after.
    In the month Hang – Tian, is also a little famous stunt.
    The lighting can alter severely often, so you should
    not second buy splendid additional originate shots between the
    exact how to take pictures that you are taking.

  78. I have been surfing online more than three hours today, yet I never found anything that grabbed my interest as much as this piece.

  79. Some really tremendous work on behalf of the owner of this site, absolutely great written content.

  80. Please let me know if you’re looking for a author for your weblog.
    You have some really great articles and I believe I would be a good asset.
    If you ever want to take some of the load off, I’d really like to
    write some content for your blog in exchange for a link back to mine.
    Please send me an e-mail if interested. Regards!

  81. What’s up every one, here every person is sharing these kinds of experience,
    so it’s good to read this web site, and I used to pay a quick visit this weblog everyday.

  82. I really wanted to jot down a small message so as to express gratitude to you for all the great steps you are showing on this site. My long internet investigation has now been recognized with good facts and strategies to write about with my contacts. I would point out that most of us website visitors actually are definitely blessed to dwell in a decent community with very many awesome people with beneficial concepts. I feel very much lucky to have seen your webpage and look forward to plenty of more fun moments reading here. Thank you once more for everything.

  83. I simply couldn’t go away your website prior
    to suggesting that I actually enjoyed the standard info a person provide
    to your visitors? Is going to be back ceaselessly in order to check out
    new posts

  84. It helps get you started with budget if they do know for sure in regards to the buildings in the area
    since the can give you a greater estimate of the it will cost you to perform your dream.
    The difficulty of transferring heavy and sharp equipments is additionally part in the several
    reasons why it is a must to possess construction equipments on your own company.
    It offers year-round warm climate, solid infrastructure, modern facilities
    and a good quality lifestyle which is why it attracts a large number of expats
    who settle here.

  85. It’s perfect time to make some plans for the future and it is time to be happy.
    I’ve read this post and if I could I wish to suggest you some interesting
    things or suggestions. Maybe you could write next articles referring
    to this article. I desire to read even more things
    about it!

  86. Hello! I simply wish to give you a huge thumbs up for the great info you have right here on this post.

    I am coming back to your site for more soon.

  87. My programmer is trying to convince me to move to .net from
    PHP. I have always disliked the idea because of the costs.
    But he’s tryiong none the less. I’ve been using WordPress on numerous websites for about a year
    and am anxious about switching to another platform.
    I have heard excellent things about blogengine.net.
    Is there a way I can import all my wordpress content into it?
    Any kind of help would be greatly appreciated!

  88. I always spent my half an hour to read this weblog’s articles or reviews all
    the time along with a cup of coffee.

  89. You have brought up a very good points , thankyou for the post.

  90. Thanks on your marvelous posting! I certainly enjoyed reading it, you happen to be a great author.I will remember
    to bookmark your blog and will often come back later in life.
    I want to encourage continue your great writing, have a nice morning!

  91. Thanks for posting this awesome article. I’m a long
    time reader but I’ve never been compelled to leave a comment.
    I subscribed to your blog and shared this on my Tumblr.
    Thanks again for a great post!

  92. magnificent publish, very informative. I wonder why the
    opposite experts of this sector don’t understand this. You must continue your writing.
    I’m confident, you have a great readers’ base already!

  93. Hi! I know this is sort of off-topic however I had to ask.
    Does operating a well-established website such as yours require a massive amount work?
    I am completely new to running a blog however I do write in my diary every
    day. I’d like to start a blog so I can easily share my own experience and
    views online. Please let me know if you have any ideas or tips for brand new aspiring
    bloggers. Thankyou!

  94. Hey there just wanted to give you a quick heads up. The words in your article seem to be running off the screen in Firefox.
    I’m not sure if this is a formatting issue or something to
    do with internet browser compatibility but I figured I’d post to let you know.

    The design look great though! Hope you get the problem solved soon. Thanks

  95. Way cool! Some extremely valid points! I appreciate you penning this post and also the rest of the site is also really good.

  96. In caase you belolved this article soo you wish to gather more information with regards tto gt
    racing 2 cash hack generously go to the web website.

  97. They may even issue ann ominlus warning about how your insurance policy
    or credit card based insurance coverage might not be enough.

    It’s not impossible to find car loans with high
    debt to income ratio’but before you sign on the dotted line, make sure you can really afford the monthly payment.
    The entrepreneurs service Los Angeles International
    Airport out of the Standard Parking lot at 898 N.

Leave a Reply