Eat To Gain Muscle Mass!

Written by George. Posted in Healthy Foods, Workout Routines

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Protein Supplement For Bodybuilding

Published on December 09, 2012 with No Comments

If you think you’re too skinny and want to pack on some muscle mass, try adding some weight with the proper foods. Here’s an article from the wikiHow site, on proper eating for workout routines.

How to Eat to Gain Muscle

For many of us, gaining muscle may conjure up images of countless hours in the gym but not necessarily how to properly feed our bodies. After all, your body needs calories and nourishment to feed growing muscle mass and to adjust to varying amounts of activity. Before making sudden changes in your lifestyle, though, you may want to consult with a physician, personal trainer, and dietitian.

1.Know the difference between complete and incomplete proteins. In order to build muscle, you need complete proteins; these are found in eggs, meat, fish, cheese, milk and most other animal products. The protein found in plant products tends to be incomplete, though there are exceptions (e.g. soy beans, quinoa).

2.Learn about Protein Digestibility Corrected Amino Acid Score (PDCAAS). This is a measure of how well different proteins are digested by the body. Think of PDCAAS as grading the quality of protein with 1 being the highest score and 0 the lowest. For example, whey, casein, and milk all score 1 whereas whole wheat scores a 0.42.

3.Eat sufficient amounts of protein. The rule of thumb is that you need between 1 and 1.5 times your body weight (if you are overweight, then substitute your target body weight) in grams of protein. For example, if you weigh 150 pounds, you should eat between 150 and 225 grams of protein per day if you want to consistently gain muscle. Full time bodybuilders can eat sometimes two to three times their body weight in grams of protein, and sometimes more, but for most of us that would be overkill.

4.Include carbohydrates in your diet. It is important to load up on carbohydrates so that your body can tap into glycogen (energy) stores within your muscles while you are working out. If you do not eat enough carbohydrates your body will not have energy reserves and will break down your muscles instead!

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