Many men mistakenly think that eating whatever they can lay their hands on and then working out will help them build muscle. Others do not even give their nutritional requirements any thought, and just engage in rigorous workouts and expect to pack on muscle mass.
These could be costly and oftentimes dangerous mistakes in your muscle-building journey. You will need a muscle building diet plan for men to ensure that your muscle building efforts bear fruit. In fact, poor diet might make you end up with damage to your body at the cellular level.
For instance, lack of adequate proteins means that there will be no enough nutrients for your body to build the additional muscle mass you are expecting. A muscle building diet plan should have an appropriate mix of the required nutrients.
What Should You Have in Your Muscle Gain Diet?
The first thing you need to understand is what makes a certain food appropriate for muscle building while some foods do not make the cut. The following are nutritional aspects of a good muscle building diet.
Eat Protein-rich Food
The first thing you have to understand, and probably know by now, is that muscle requires protein. Therefore, eating protein-rich diet is the only way to make sure that there is actually protein available for muscle building once your workouts induce the body into build bigger muscles.
What this means is that, without protein, your muscle gain results will be a little wanting.
Eat the Right Quantities of Protein
As a rule of the thumb, you will require from 1 to 1.5 times your body weight in grams of protein everyday if you intend to gain muscle mass consistently. Some people can even consume 3 times their body weight in grams of protein a day, but that applies to full-time bodybuilders.
Your weight in the above situation should be in pounds, which means that if you weigh 200 pounds, you should eat between 200 grams and 300 grams of protein a day.
Consume Complete Proteins
There are two kinds of proteins: complete and incomplete. You should go for complete proteins when you are trying to build muscle. Generally, complete proteins come from animals. Some plants also provide complete proteins, for instance, soybeans and quinoa. You can build muscle on a plant based diet but you need to be diligent in combining plant protein sources in order to ensure you are eating the full complement of amino acids.
Consume Proteins with High Digestibility
Some proteins are absorbed much better by the body, and are therefore, more helpful to your body building efforts. For instance, egg whites are more than twice as absorbable as cereals or peanuts.
Eat Foods with High Carbohydrate Levels
Working out or any energy consuming process requires that you consume high amounts of carbohydrates. In general, about half your diet should consist of carbohydrates. Muscle building requires its fair share of carbs; otherwise, the body would have to break down muscle to generate the energy it needs once it runs out of carbohydrates, which is the last thing you want when you are trying to build muscle.
Eat Enough Healthy Fats
Fats play a big role in the generation of the energy your body uses. Many people have come to associate fat with poor health. Consequently, many people assume that fat might cause their efforts to gain muscle to be nullified. However, about a third of the calories you burn should come from fats, which means that they form a very important part of your diet.
You should, however, stay away from saturated fats and trans fats. Even though the body can use them to produce energy, their residual adverse effects on the body cause a lot of harm to the body. Consume healthy fats instead – fatty fish, olive oil, coconut oil, nuts, seeds and avocados are all great sources.
Have Vegetables in Your Diet
Vegetables will provide you with fiber, vitamins, and minerals, which play various important roles in your body. Most body functions require minerals and vitamins, and a vitamin deficiency might prove tragic to your health over the long run. The Renegade Recipe Guide eBook is an excellent source of high protein plant based meals that will have you building muscle and moving towards optimal health.
Use Safe Supplements
Many people want their muscle gaining to move at a quicker pace. This is where supplements come in. If you intend to use supplements, be very careful about your choices. Make sure the supplements are safe and that they are made from natural sources, otherwise, they might counteract your efforts, or worse: cause health problems you did not have to begin with.
Some common supplements consist of whey protein, thus giving you a simple way to meet your protein requirements for the day.
There are many different opinions about what the best diet plans for muscle gain look like. But who do you listen to? How about someone who walks-the-walk and talks-the-talk and has done so for many years. Jason Ferruggia tried and tweaked many different so called ‘bulking programs’ – using himself as a guinea pig – before developing The Renegade Diet. This easy to follow nutrition plans helps you to gain muscle whilst simultaneously losing fat and avoiding the confusion and nonsense that is part of so many ‘guru’ developed programs out there.
How Many Times Should You Eat Per Day?
The conventional school of thought is that you should eat three main meals in a day: breakfast, lunch, and dinner. Others say you should divide your meals into five or six parts by including a snack between breakfast and lunch and another snack between lunch and dinner. And breakfast is the most important part of the day – right?
Wrong! At least it is according to Ferruggia and he does have years of experience in the matter. In his The Renegade Diet eBook, Ferrugia exposes this and many other common myths and gives you a eating plan that turns conventional ‘wisdom’ on its head. If you are looking for the best muscle building diet program out there. The Renegade Diet is well worth a look.