You can’t build muscle out of nothing. Unless your diet is right, all your workout efforts could be in vain!
Unlike those who want to burn fat, if your goal is to build muscle, you have to consume more calories than you burn off so that the extra food can be used to build lean muscle fibers. If you don’t get this right you’ll just stay the same size.
What foods to eat? Your best option is high calorie, nutrient dense food. We list the best below. In addition to this, add a protein shake. Not the expensive bought variety, but one that you make yourself with high protein, all natural ingredients. We show you how to do this too, so read on:
The Very Best Foods for Muscle Nutrition (nutrition for muscle gain)
Bodybuilding diet superfood – Salmon: This is one of the best sources of protein around. High in Omega fats it’s fantastic for building muscle. and for a natural bodybuilding diet.
Nuts: Snack on nuts throughout the day. These little powerhouses contain both protein, fibre and healthy fats.
Nut Butter: Buy nuts in bulk and make your own nut butter by blitzing them in your power blender. Spread it on anything and you’ll be getting your calories up too.
Whole Eggs: Eat 1 or 2 per day to get your testosterone levels up. Don’t throw away the yolk!
If you’re not currently including these foods in your eating plan, try and make a few changes to do so. You’ll give some serious thrust to your muscle building if you do!
Now how about that protein shake? Read on:
The Very Best Ingredients for a Muscle-Building Shake
Many of the ingredients for a protein shake are the same as the list above. There are 1 or 2 others as well:
Whey Protein Powder: Most of the extra protein you need can be supplied by whey protein powder. It’s a timeless classic staple of body builders. Add it along with all or just some of the next listed ingredients.
Greek Yoghurt: Apart from the great creamy taste, Greek youghurt is lower in sugar and higher in protein than other types.
Cottage Cheese: This can work well as an alternative to Greek yoghurt.
Dry Ground Up Oats: Add a handful of raw oats to your shake ingredients. Blend in your power blender to get it smooth.
Bananas: For taste, bananas are hard to beat. They also give energy for a longer work out and carbs and potassium.
Frozen berries: Vitamins and minerals in abundance as well as a taste boost!
Natural Nut Butter: If you make your own, you’ll always have it on hand to add to your protein shake.
Flaxseeds: Add a teaspoon or tablespoon of these as well. Full of Omega fats.
Dried coconut: Give your shake an exotic taste as well as getting another dose of healthy fat.
To thin the shake add milk to your taste. Too thin? Try adding a quarter teaspoon of xanthan gum.
When whipping up your protein shake use a variety of ingredients and you’ll never get bored. You’ll also be seriously boosting your daily protein and calorie requirements. As if this weren’t enough, you’ll save money too. Making your own protein shake is far superior to the expensive, bought variety!
Just a note on some bodybuilding diet MISTAKES – (how to build muscle mass)
1. Not fueling properly around your workout. This is the time your body needs nourishment most. Load up on complex carbohydrates and lean protein.
2.Not eating frequently throughout the day. You probably cannot eat 1000 calories or more in one meal without feeling sick. Make it easier on yourself by eating 6 to 8 times a day.
3. Filling up on high volume, low calorie foods – such as vegetables, egg whites or cooked oatmeal. They take up too much room in your stomach without providing sufficient calories. Do eat them, but in moderation.