One of the toughest parts about bodybuilding and working out to
get great results is eating. Something eating literally becomes a chore
between shopping, cooking, and wondering what to eat next. Muscle
building foods should be enjoyable and easy to make. If you want to
build muscle fast you must simply be prepared and get organized so that
you can keep eating without skipping on meals.
Breakfast
This one is easy and must never be skipped. The first meal of the day is critical to get yourself out of the fasting state because the body starts breaking down muscle tissue for energy. Take some time to enjoy breakfast with eggs and a whole wheat toast. Have a side of fruit to add antioxidants and more calories. Breakfast is a meal where you can overeat a bit and not worry about gaining fat. It is important to balance the meal with protein, fats, and carbs as well as fiber to slow the digestion giving more sustained energy for the day.
Meal ideas - Omlettes, Frittata's, Egg Scrambles with Veggies, Oatmeal are great starts to help gain muscle mass.
Lunch
Lunch is another critical meal as you are at the middle of the day and need something to keep you going without slowing you down. If you work or go to school it is important to plan ahead on this one and make sure you have packed something full of muscle building foods. One of my favorites is tuna salad sandwiches. It only takes a minute to pop open a can of tuna, add a couple tablespoons of low fat mayo and slap it on some slices of whole wheat bread. Add a slice of cheese, lettuce, and tomato and you have nearly a complete meal. Throw some fruit or raw veggies in there also to add fiber and more antioxidants for good health to aid in recovery of muscle building.
Meal ideas - Tuna sandwhiches, Buffalo Chicken Salads, Turkey Chili.
Dinner
The best muscle building foods for dinner should be loaded with lean protein, fibrous carbs, and healthy fats. This is one meal where you may want to watch the amount of complex carbohydrates depending on how late you eat and if gaining some fat along with the muscle is an issue or not. If you have a fast metabolism go ahead and load up on lots of carbs at night because you probably won't turn any of it to fat. If you are prone to fat gain watch the carbs at night because depending on how much fat you gain during your bulk up stage it could be tougher to lean out and there is always a risk of some muscle loss during a fat loss stage.
Meal ideas - Lean Ground Beef Burgers with a side of sweet potato fries, whole grain pasta with chicken breast and asparagus, steak with potatoes and broccoli.
Use a variety of foods to build muscle to make it fun and interesting. There are plenty of recipes on the internet so there is no shortage of free meal ideas to be had. Try to make sure you have at least 1 gram of protein per pound of lean mass a day. Some say go to 1.5 or 2 grams per pound a day but if you eat a well balanced diet 1 gram per pound should be fine. Make sure you have a high quality fast absorbing protein drink immediately after your workout as the timing of protein for muscle building is critical.
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Breakfast
This one is easy and must never be skipped. The first meal of the day is critical to get yourself out of the fasting state because the body starts breaking down muscle tissue for energy. Take some time to enjoy breakfast with eggs and a whole wheat toast. Have a side of fruit to add antioxidants and more calories. Breakfast is a meal where you can overeat a bit and not worry about gaining fat. It is important to balance the meal with protein, fats, and carbs as well as fiber to slow the digestion giving more sustained energy for the day.
Meal ideas - Omlettes, Frittata's, Egg Scrambles with Veggies, Oatmeal are great starts to help gain muscle mass.
Lunch
Lunch is another critical meal as you are at the middle of the day and need something to keep you going without slowing you down. If you work or go to school it is important to plan ahead on this one and make sure you have packed something full of muscle building foods. One of my favorites is tuna salad sandwiches. It only takes a minute to pop open a can of tuna, add a couple tablespoons of low fat mayo and slap it on some slices of whole wheat bread. Add a slice of cheese, lettuce, and tomato and you have nearly a complete meal. Throw some fruit or raw veggies in there also to add fiber and more antioxidants for good health to aid in recovery of muscle building.
Meal ideas - Tuna sandwhiches, Buffalo Chicken Salads, Turkey Chili.
Dinner
The best muscle building foods for dinner should be loaded with lean protein, fibrous carbs, and healthy fats. This is one meal where you may want to watch the amount of complex carbohydrates depending on how late you eat and if gaining some fat along with the muscle is an issue or not. If you have a fast metabolism go ahead and load up on lots of carbs at night because you probably won't turn any of it to fat. If you are prone to fat gain watch the carbs at night because depending on how much fat you gain during your bulk up stage it could be tougher to lean out and there is always a risk of some muscle loss during a fat loss stage.
Meal ideas - Lean Ground Beef Burgers with a side of sweet potato fries, whole grain pasta with chicken breast and asparagus, steak with potatoes and broccoli.
Use a variety of foods to build muscle to make it fun and interesting. There are plenty of recipes on the internet so there is no shortage of free meal ideas to be had. Try to make sure you have at least 1 gram of protein per pound of lean mass a day. Some say go to 1.5 or 2 grams per pound a day but if you eat a well balanced diet 1 gram per pound should be fine. Make sure you have a high quality fast absorbing protein drink immediately after your workout as the timing of protein for muscle building is critical.