Ok, awesome, you have made the decision that it is about time you bulked up and put on some muscle mass. Whether it is because you want to look lean and trim for your holidays or you have just seen another ‘Rocky’ film or you just wish to make a bigger impact on the sports field. So obviously you know that you are going to need to pump some iron. However you may not be aware of what to eat to build muscle and of the correct muscle building nutrition. This mini muscle building nutrition guide will give you enough knowledge to install an effective muscle building diet.

Firstly to build muscle, eat more often. Attempt to eat 5-6 meals every single day. This is due to the fact that your body needs excess calories to support muscle growth and build muscle. If you are not taking on enough calories then you will not be able to build muscle. 5-7 meals per day will allow you to take on more food comfortabley without eating too much at anyone sitting.

Secondly, cutting out or severly reducing the amount of junk food in your diet is a must. Go admit it, we are all at times prone to eating junk food at some time and it is these measl that we need to cut out.

Thirdly, you will be needing to drink much more water than previously. take a water bottle around with you and leave one in your car too. nearly all reactions in the body require water to some degree and that includes muscle building reactions also.

Fourthly, divide your meals up so that they contain roughly the following portions of protein, carbohydrate and fat. Try to make them equal to 50% carbohydrate, 30% protein and 20% fat.

Fifthly, you are going to need to educate yourself as to what sorts of foods are useful for you to be eating. Here is a start to illustrate what some of the best muscle building foods are:

For protein: turkey, chicken, fish and shellfish, eggs, red meats, dairy products. These are terrific sources of quality protein so include them in your daily meals as often as possible. However caution is advised as these foods are high in saturated fat so it would be sensible to mix them with the following foods that supply protein but with a great deal less fat: egg whites, lean meats like poultry and fish, non-fat or low-fat milk and dairy products, lean cuts of red meat, turkey breast,and skinless chicken breast.

For carbohydrates and sustained energy release: bread, brown rice, oatmeal, bagel, pasta cereals and potatoes. For instant hits of energy take on board: fruits such as grapes, bananas, apple, raisins, orange and sports drinks.

The fat portion of the meal will naturally come from the foods that you will be consuming and will thus take care of itself. Also getting a steady regular supply of vitamins and minerals from leafy green vegetables is essential. If you have enough money for muscle building supplements then go for a decent multi-vitamin, essential fatty acids, whey protein and creatine.

Finally a few words of advice on exactly when to eat. To build muscle eat within one hour of finishing your workout, before bed and immediately on rising. These are critical times if you want to ensure muscle growth. With the above muscle building diet guidelines in place then you are in an excellent position to start building muscle mass fast.

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