Categorized | Nutrition Articles

Best Diet to Gain Muscle Mass

bodybuilder_food_eatingIf you’re looking to pack on solid muscle, diet and nutrition are going to play a big role in whether or not you see results or not. In my previous articles I’ve often said that workouts only account for a small percentage of results in the gym. Though you cannot build muscle without beating the crap out of them in the gym to trigger growth, you also can’t build muscle without proper nutrition. They pretty much go hand in hand. So what do you have to eat in order to pack on muscle?

While a lot of guys just give the: “you gotta eat like a beast to become one” speech to many skinny guys out there, if you’re just eating a ton of foods that are low in nutrients, fatty and processed, do you think you will put on muscle? Probably not. Or very little at the least. Food plays an important role in muscle growth and in order to gain muscle, you must eat more calories than your body burns off, which you probably already know. The best diet to gain muscle mass will consist of high quality proteins, carbs and moderate amounts of fats.

There is no such miracle diet to putting on muscle. Everybody is different and I’m sure you have foods that you like to eat and some that you hate to eat. So what if a food that you hated to eat was in the best diet for muscle gain? Would you eat that every day? The secret to putting on muscle is just to beat the crap out of your muscles in the gym like I said, and eat more calories than your body needs daily to maintain its weight. It’s as simple as that.

With that all said, the best diet to gain muscle mass will be one that consists of high quality proteins, carbs and fats. Protein is the building block for muscle and without it, muscle synthesis will not occur and you should aim to consume at least 1 gram of protein per pound of body weight in a day. My favorite high quality sources of protein are: chicken, turkey, lean ground beef, steaks, fish, eggs and basically anything that moves in the sea that is considered to be edible. You should stay away from processed protein sources like, ham, spam in a can, bologna. Those are the protein sources that you should avoid. Your diet will have to consist of a lot of carbs as well. About 50% of your daily diet should consist of carbohydrates. When I’m looking to put on muscle, I love eating a lot of rice and pasta. Rice is high in calories and you can pretty much eat it with anything. It becomes my staple and I eat it about 3 to 4 times a day with chicken or beef and veggies. As for fats, I usually do not watch my fat intake when I’m looking to gain weight. My daily fat intake comes from olive oil that I may sauté my veggies and meats in, milk that I drink and omega fish pills.

That’s pretty much all you need to know if you’re looking for the best diet to gain muscle mass. I’m sorry if you were looking for a set meal plan, because honestly there is none! Just train, eat enough and sleep. You will see results.

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