Muscle Gain

Welcome to our Muscle Gain Section. Find valuable online nutrition advice such as diet tips, fitness guides, and general health information.

Food For Muscle Gain

When you’re trying to build muscle, nutrition plays a vital role in the process. This is because your muscles need fuel and nutrition, which must be supplied by your diet. The other thing your muscles need if they’re to become strong and firm is plenty of exercise. Particularly resistance training type exercises like running, cycling, aerobics and weight lifting. These types of exercises make your muscles work hard and bulk up.

The Importance Of Healthy Fat For Muscle Gain

But back to muscle building foods and diet because that’s the focus of this article…. It is entirely possible to maximize your diet to gain muscle mass fast! This does not mean eating junk food or food laden with grease. Quite the opposite in fact. It means ensuring your diet contains enough healthy fats to provide additional fuel for those hard working muscles. Foods high in Omega 3 fatty acids, like some types of fish, are particularly valuable. Vegans and vegetarians can also get essential Omega 3 fatty acids by including items like flax and hemp seeds, canola oil and walnuts in their diet.

The Role Of Protein In Muscle Gain

Protein is another vital component in a muscle gaining diet. Indeed the importance of high quality protein for muscle growth can’t be overlooked. Proteins are the building blocks of just about everything in our bodies, including our muscle tissues. Some of the best foods that build muscle include poultry (meat and eggs), dairy, nuts, lean meats, seeds and legumes.

Carbohydrates – Fueling Muscle Gain

Then there are carbohydrates. Carbohydrates are just complex sugars and are found in a huge range of foods. Fruits, vegetables, grains and dairy for instance are all good sources of healthy carbohydrates in the form of starch, fibers and fruit sugars. Carbohydrates break down during the digestive process to form glucose. Glucose is our body’s primary source of energy. It is picked up by the blood system and transported to where it’s needed. Although many different cells rely on glucose for energy, the two biggest users are muscle and brain cells.

There are also many different supplements, protein snacks, and various other foods you can add to your diet to help boost intake of these vital nutrients.

Eating More Frequently Helps Muscle Gain

One other important consideration for muscle building foods and diet is meal frequency. You probably currently eat 3 main meals a day with the odd snack in between? If you’re embarking on a serious muscle gaining program you will need to get used to eating at least 5 or 6 meals a day. Why? Because as you step up your training, which is the only way to successfully build healthy, strong muscles, your body will need the additional fuel.

You will also need to eat strategically to maximize your training efforts. This means for example eating more carbohydrates when you’re going to need them the most. The same thing applies to proteins and fats. But in general make sure each meal has one protein source and 2 or 3 vegetables. Green leafy vegetables are a particularly good source of valuable phytonutrients and vitamins.

Stay Hydrated Whilst Building Muscle

It also goes without saying that keeping yourself well hydrated is vitally important. Drink plenty of fresh water to replace what you lose during your exercise routines. Adding fresh fruit juices and milk is also an excellent option. Chocolate flavored milk for example has been found to be a great pick me up after a particularly gruelling work out session! Just be sure to avoid the sugary laden sodas and similar types of drinks!

If you liked this article, you’ll find plenty more about muscle building and muscle gain on Planet Supplements’ Health and Fitness blog.