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How to eat to grow muscle FAST

Jun 4, 2008
Nutrition is a vital element in any bodybuilding program.

good nutrition is important for overall health but more importantly your muscles need the proper nutrients if they are to grow and give you the body you want.

In this article I'm going to give you a quick guide to what foods and in what amounts you will need to grow new muscle and preserve the muscle you've already built.

First thing is to change your eating patters a little. Instead of 2-3 big meals each day, you want to eat smaller meals more frequently all through the day.

The point of this is to increase your metabolism. This will help you burn fat and help your body get into muscle building mode. In fact after 4 hours without food, your body switches into catabolic mode, where you begin to accumulate fat; a biological function of the body from the days of being hunter/gatherers who literally didn't know where their next meal was coming from.

So instead, you're going to eat 4-6 meals a day, about three hours apart.

What should I be eating?

Great Question. When building muscle, BALANCE is the key to nutrition. You want carbs, protein and fat in every meal.

The ratio you should be aiming for is roughly 40% of carbs, 40% protein and 20% fat. Getting all 3 at once helps your body use each element and gives you sustained energy without energy "crashes".

What about calories; don't those matter?

Yes, calories do count, but here is how you should pattern your caloric intake: You want low calories (about 2,000 for men and 1,200 for women) for 2 weeks followed by higher calories for 2 weeks (about 2,500 for men and 1,500 for women).

This will help you lose fat and build lean muscle mass; just what every bodybuilder wants. You should adjust these numbers upwards somewhat if you are doing energy intensive training such as running.

Are you now thinking, "OK, so what specifically are good things to eat while building muscle?"

The key is variety and balance -- again. While I don't have enough room here to go into an entire nutrition plan, You'll want both simple and complex carbohydrates -- here's a few ideas:

Complex Carbohydrates: Oatmeal, broccoli, spinach sweet potatoes, rice, Simple Carbs: Fruit is your best bet; whatever fruit you enjoy is fine here.

Go for these Proteins: Eggs, skinless turkey or chicken, tuna, very lean beef.

You also want healthy Fats: Stick with the healthy oils such as fish oils, olive oil, canola oil, and flaxseed oil. Natural peanut butter is also a good source of protein.

Last but not least, water - get plenty of water to keep your system flushed of toxins and adequately hydrated.

Following the above guidelines in this article will get you on your way to a good diet for building lean muscle mass.
About the Author
About the Fitness expert: Caleb Lee knows a lot about building muscle. His website will teach you how to build muscle fast.
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