Building lean muscle does not happen overnight, you need a build lean muscle diet plan. This diet plan is composed of complex nutrients that are needed by the body to basically adjust before, during and after a workout is over. If you are looking for an effective way to build lean muscle and keep off the fat for good, then a lean muscle building plan is at hand.
When you talk about building lean muscle, you need to first identify your caloric needs to establish a baseline data. Your daily caloric requirement may depend on your height, weight, age, gender and your daily physical activity. You can easily use a calorie calculator online to determine this.
After knowing your calorie requirements in a day, the technique of building lean muscles is to increase your calorie intake by eating more calories compared to what you burn each day. The main purpose of making an approximate of your calorie intake in making a diet plan is to eat just enough food or calories to develop lean muscle and to monitor your calorie intake to prevent becoming fat.
Build Lean Muscle Diet Plan
A build lean muscle diet plan takes into consideration days when you recuperate and rest your muscles. Your muscles need rest to rebuild itself and to develop volume efficiently. Maintaining a diet with high quality protein sources is the best way to supply the muscles with tissue-building protein. You can eat lean meats, poultry, fish, eggs and milk products as long as you maintain your maximum calorie intake in a day. Do not forget your daily vitamin, minerals, fats and carbohydrates as a part of a healthy muscle building diet.
Here are several pointers of a build lean muscle diet plan:
- After determining your maximum calorie intake in a day, divide this number by 6. You need 5 to 6 meals in a day to effectively even out your calorie requirements during the entire day whilst allowing efficient calorie burn with just your usual daily activities.
- Timing is essential in every lean muscle diet plan. What you eat before, during and after a workout regimen could make or break your muscle building plan.
Before a rigorous workout, stock up on foods rich in complex carbohydrates like pasta, rice and bread. However, do not forget fiber, fruits and vegetables to increase immune system resistance to fight stress while on a tiring workout.
During workout routines, you naturally sweat a lot. Replenish lost water and electrolytes by taking sports drinks since water may not contain enough electrolytes and minerals lost during muscle building workouts. You may eat fruits and vegetables as a snack as well.
Post workout, your muscles need vital simple carbohydrates and protein to recuperate and repair itself. Proteins help rebuild muscle tissue and to develop increased tissue volume while simple carbohydrates provide an energy boost to withstand the aftermath of a strenuous workout plan. Taking protein shakes along with a sweet tasting drink or fruit are often the ideal post workout choice of most body builders.