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Eating To Gain Mass- Basic Bodybuilding Diet Fundamentals
Diet is usually the forgotten element of most mass programs. Food. The truth is, no one will gain muscle without food. It seems so simple and basic, yet most don’t get enough of it to build muscle.
Dieting for muscle gain is simply a matter of eating. You must eat more calories than your body burns off. Now, when I say eat, I do not mean just anything. All calories are not created equal. In other words, some types of calories are not equal to others for gaining muscle. For example, if I said that you need to eat 2,000 calories per day to gain weight, and you eat 4 bags of potato chips each day, do you think you would gain muscle? Not likely.
The majority of your weight would be fat. Why? Because potato chips, like most processed junk food, contains empty, totally nutritionless calories. These foods do not provide you with the correct nutrient breakdown essential for gaining muscle.
What to Eat to Build Muscle
High quality protein, which the body breaks down into amino acids, should be the center point of all your meals. Intense exercise increases demand for amino acids, which support muscle repair and growth. When you train with weights, you should eat a minimum of 1 gram of protein per pound of body weight. So, for example, if you weight 100 lbs., you should be eating at least 100 grams of protein per day. You also must have protein at every meal.
To enable your body to actually assimilate and use the all the calories you will ingest, you have to reduce your meal size and increase your meal frequency. Splitting your calories into smaller, more frequent portions will enable food absorption and utilization of nutrients . I always eat six meals each day, evenly spaced out at three-hour intervals. My goal is to provide my body with constant nourishment throughout the day.
You don’t have to have carbs or fat at every meal, but you must have protein. When I say protein, I am referring to high quality protein derived from animal sources. Soy protein, tofu and bean curd have their place, but for getting bigger and stronger, the only protein you need to be concerned with are those found in whey, casein (cottage cheese), eggs, beef, poultry, and fish.
High Protein Foods
Fish (tuna, salmon)
Soy protein Isolate
High Carbohydrate Foods
Potatoes (baked, fries, hash browns)
Sweet Potatoes, yams
Oatmeal, cream of wheat, cream of rice rice
Any green leafy vegetable
All cereals (hot or cold)
Gain Mass by Adding Protein to Your Diet
Protein is key to building muscle, and even beginner bodybuilders will tell you this. However, it is important to understand that not all proteins are alike, even though they have the same basic makeup. So, when it comes to body building gain mass muscle supplements, what exactly is it that you need?
Obviously, you need protein, but not just any protein. Of the 22 amino acids that are contained in protein, there are eight that are not produced by our bodies. This means that we must get those proteins through food or supplements. Of those 22 amino acids, there are also seven that our bodies do produce, but which cannot synthesize when certain conditions exist.
The fifteen amino acids are vital to bodybuilding, and not all proteins contain all fifteen of them. Proteins that do not contain all of them are called incomplete proteins, while proteins that do are termed as complete proteins. Furthermore, even if a protein contains all of the amino acids, if it doesn’t contain them in the amounts that we need, it cannot be called a complete protein.
The body building gain mass muscle supplements that contain the protein that we need are measured even further. Protein quality, measured, and done using a method created by the Food and Agricultural Organization. The amino acid profile of the protein is compared to the essential amino acids that we require as human beings. Those that closely or exactly match what we require as humans are considered high quality proteins, while those that are lacking are considered to be lower quality proteins.
Overall, determined that the best proteins come from low-fat dairy products, fish, lean meats, egg whites, and soy products. However, the chances are good that you cannot take the time to prepare and eat these foods each day, in the amounts that you will require, which is where body building gain mass muscle supplements come in.
Protein Powders and Supplements
Experts recommend supplementing your diet with protein powders, sports bars, or meal replacement drinks. These supplements are very convenient, and make it easy to determine that you actually are getting the right amount of protein, and the right protein in your diet. However, do not replace solid food with these supplements altogether, as this is unhealthy, and quite dangerous. Note the word ‘supplement.’
Before you start wondering which are the best body building gain mass muscle supplements on the market, go back and read over this information. There are many, many great brands on the market, and any one of them that contains the protein that you require will do the trick. Don’t worry about the most expensive brand on the market, and it doesn’t matter whether it is pre-mixed or powdered. The only thing that matters is that you use the product appropriately.