Nutrition Building Muscle Mass – Part 3

Parts 1 & 2 of this series covered ten significant and critical aspects of nutrition building muscle mass. In this part 3 article I will expand on a few of those tips and offer additional suggestions to help you achieve the physique that you desire.

Here are 5 more additional suggestions that you can utilize in your nutritional plan to augment your bodybuilding workouts. These include good fats, cycling protein, creatine, cortisol and overeating.

1. Good fats: As we discussed in a previous article fat is a critical component to your nutritional intake. Consuming fat won’t necessarily make you “fat”. Our bodies require a certain amount of good fats to function and grow properly. Healthy fats will help promote testosterone production. It is recommended that you eat 6 to 8 ounces of lean red meat each day. Also consuming salmon or fish oil capsules is recommended as well to ensure that you are getting enough Omega 3 fatty acids. These will help fight muscle inflammation and encourage glycogen storing.

2. Cycling protein: As suggested it is recommended that you consume 1 gram of protein per bodyweight. This is a general recommendation and of course may have to be adjusted depending on your body type, your metabolism and whether or not you are achieving the results you desire. To help enhance protein synthesis it is recommended or suggested that you cycle your protein once every two weeks or so. This can be done by dropping your protein intake to about 0.7 grams for 2 or 3 days and then increase protein intake up to 2 grams per pound of bodyweight for the next 2 or 3 days. After that you can resume the normal 1 gram per pound of bodyweight per day. This will lead to increased protein generation.

3. Creatine: This is one of the more well-known amino acids in the body and it acts as an energy source by helping to replenish our systems ATP supply. ATP is the basic energy component for muscular contraction. So creatine will help increase strength and improve the quality of muscle contraction in addition to supporting protein regeneration. Any serious bodybuilder should be supplementing their workouts with creatine on a daily basis. Their are several suggestions as to how take and how much you should consume but the general recommendation is 5 grams prior to and after training. This will help result in increased strength in addition to increased muscle mass.

4. Cortisol: The normal process in working out will cause muscles to become inflamed as cortisol levels increase in our systems. There is some research to suggest that if you can control excess buildup of cortisol you may promote better recovery. In addition glycogen formation will improve and testosterone levels will become more stable. You can help control the cortisol elevation in your system by taking supplements such as vitamin C, glutamine and phosphatidylserine.

5. Overeating: Most of us when we are implementing a sound nutritional plan to augment our bodybuilding workouts will attempt not to overeat for fear of gaining unnecessary fat or weight. But if you increase your calories every two weeks or so for 1 or 2 meals what will actually happen this will force your body to increase production of certain growth hormones which can convert those added calories and increased protein into muscle. So if you are consuming meals that consist of 40 grams of protein, 50 to 70 grams of carbs with the remaining balance of fats try increasing your meals to 60 to 70 grams of protein, 100 to 125 grams of carbs and even more dietary fat.

As you can see in this article it is important to supplement your diet with the appropriate combination of macronutrients and amino acids. If you would like to learn more about supplementation as well as gaining access to a system that will promote lean muscle mass while burning bodyfat please visit our website by clicking here now: Muscle Building Nutrition

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Optimum Nutrition For Muscle Building

Everyone lifting weights in the gym has a different idea of what they want to achieve so what is the optimum nutrition required for each and every method of training people carry out?

This is a question that plagues every gym going individual, just how many calories do they need and how much protein is required? Well today you will get the answers as we tell you just what the optimum nutrition is for everyone no matter what they want to achieve.

Calorie Intake

So the first part of talking about the optimum nutrition requirements is daily calorie intake. Interestingly there is a simple yet effective formula for this, which is surprising given many people do not know how many calories their body requires.

The daily calorie intake for those visiting the gym differs for three reasons. One of these reasons is that the individual wishes to bulk up with muscle, one is that the individual wishes to stay the same weight as they are. The final reason is that the individual wishes to lose weight and cut up for definition.

Bulking up

For bulking up with muscle the formula is to take an individuals weight in pounds and times this by eighteen to get the required daily calorie intake.

Maintaining weight

For maintaining weight the formula is to take the individuals weight in pounds and times this by fourteen for the required calories.

Lose weight and cut up

For losing weight and cutting up for definition the formula is to take the individuals weight in pounds and times this by twelve and you get the daily required calories for this.

Example

Bulking up – 210lbs x 18 = 3780 calories per day
Maintaining weight – 210lbs x 14 = 2940 calories per day
Losing weight/cut up – 210lbs x 12 = 2520 calories per day

The second function for understanding the optimum nutrition requirements is the required protein intake.

Protein Intake

Without a good level of protein intake your body will not be able to give you the strength required to endure heavy weight training sessions and will not be able to promote muscle growth and recovery.

Protein intake requirements run off another simple formula, this is to take in 0.75 grams to 1 gram of protein for every pound a person weighs. This formula doesn’t change no matter what your goals are. This means that a man of 210 pounds in weight requires 157.5 to 210 grams of protein per day for optimal muscle building.

Fats

Good fats, that’s Monounsaturated fat and Polyunsaturated fat (collectively called Trans fats), are very important to anyone wishing to lift weights in the gym. Many people neglect fats in their diet as they think they are not good for them but this could not be further from the truth.

Good fats carry out many important functions in the body yet the body cannot create this itself so they all have to be derived from our diet.

Summary

As you can see its actually very easy to understand your bodies requirements to get the most out of your weightlifting no matter what you wish to achieve. If you use the above as a guideline to your optimum nutrition then you are sure to achieve your goals.

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Nutrition For Muscle Building

Good health is probably one of the most important concerns in humans’ life if not the most important of all. Everyone wants good health. Along with this every one also dream of living longer and stronger. Nowadays with so much of stress in our lives, it has become mandatory to have a fit body.

A fit body is the one which usually consist of strong bones and heavy muscles. While calcium is essential to strengthen the bones, muscles are building by regular workout and a proper diet. Almost every youngster, today, wants to have a good physic. Most of them visit a gymnasium everyday in order to get that good physic. But, working out alone does not build up the muscles.

Intake of nutritional food like fats, carbohydrates and proteins is also very important. Good nutrition has a vital role to play in building strength and muscle. It is proved that lots and lots of work out at the gym with a proper diet consisting of protein and carbohydrates with plenty of fluids will give positive results.

Protein is very essential for muscle building. Although protein is very important, large amounts of protein are not really required. Protein requirements can be easily be obtained from certain foods. Intake of protein supplements is not really necessary. Along with protein, carbohydrates are also necessary for building muscles. Carbohydrates provide the body with fuel it requires to carry out physical activities.

For an individual who works out extensively on a daily basis, carbohydrates should be a very essential part of his/her diet. Vegetables, beans, fruits and whole grains are some of the sources of carbohydrates. Intake of carbohydrates leads to a rapid increase in weight, thus helping a lot of muscle building.

Fat is another important nutrient that is required for muscle building. It is an important source of calories. One gram of fat supplies 9 calories. If we compare this with protein or carbohydrate, fat provides twice the amount of calories. When a lot of fat is consumed, we end up consuming a lot of calories. Intake of high amount of calories leads to weight gain which subsequently leads to muscle building. Pastries and snacks consist of a lot of fat. The skin of poultry also carries a lot of fat with it.

Many body builders or individuals, who are working on building their muscles, rely a lot on supplements. Supplements should only be used as something that will increase the stamina of an individual to work out more and hard. The fact that many people think that supplements helps in gaining weight is not really true. Supplements increase the capacity of a human body to work out more. This in turn makes the individual work hard which leads to increase in his/her appetite. With increase in appetite, the weight of the individual also increases.
In order to build muscles, a diet with lots of nutrition is the most essential thing. Along with this eating after every few hours also helps an individual to gain weight.

For those that need a little extra direction or motivation, visit eFitness for Life now and see how our online fitness and nutrition coaching programs can help you make the most of your investment, in the shortest possible time, with the greatest return. All done online! All done with certified coaches! Truly, the Future of Fitness! Stop by today and we will be happy to build your starter programs to ensure you learn to live longer, healthier lives.

Jason J. Horsley is the CEO/Founder of eFitness for Life an online fitness and nutrition coaching solution that provides an affordable, convenient alternative to conventional, expensive dietitians and personal training. Through both eFitness for Life and Health and Wealth for Life, Jason is using his 15+ years in the fitness industry to help individuals across the globe not only look better, but feel better and live longer. The eFitness for Life team is made up of coaches/trainers around the US, working with clients throughout the world via the World Wide Web and the state-of-the-art eFitnessTracker software!