The Diet Essentials of Muscle Building

By Phil Sims

One of the most important aspects of a bodybuilding program is the diet.  If you want to pack on pounds of rock hard muscle, what you consume is critical.  It won’t matter how much you work out, if your diet isn’t right you won’t see the results you are looking for.

The body uses the nutrients from supplements and food that is consumed to create the perfect environment for muscle building.  While there are an infinite number of options available, there are several muscle-builders that come up repeatedly on any true bodybuilders shopping list.

Egg Whites

There is a very good reason that egg whites are incorporated into the diets of successful bodybuilders.  Egg whites have a protein to fat ratio of 60 to 1.  Egg whites provide bodybuilders with one of the purest sources of protein on the planet.  Additionally, egg whites are very low in carbohydrates and are an excellent source of various vitamins and minerals.

Turkey and Chicken

Turkey and chicken breast should also become a staple in the diet of any bodybuilder that is interested in gaining lots of muscle mass.  Not only does this meat provide an excellent source of protein, but it is very low in both trans and saturated fats.  Since chicken and turkey breast meat is so low in fat it should be incorporated into several meals during the day.

Fish

While it has been obvious so far that it is recommended to eat foods that are low fat, eating fish is one exception to the rule.  You will want to avoid varieties that are high in trans fat and saturated fats, but the body needs essential fatty acids in order to support the muscle building process.  Eating cold water fish such as trout, tuna, salmon and sardines will provide you with an excellent source of protein and healthy fats.

Legumes & Beans

Serious bodybuilders know the power that lies within legumes and beans.  When most people think of bodybuilding foods, they will immediately think of different kinds of lean meats.  However, they often overlook the delicious and very nutritious source of fiber and protein that is contained in beans and legumes.

Lean Red Meat

Lean red meat, including ground beef, are perfect food sources for mass building since it is rich in iron, B vitamins, protein and zinc.  Red meat has a high calorie per serving ratio which makes it a good option for hard gainers that are trying to pack on some serious size.

Since red meats are rather high in saturated fats, they should not be eaten on a daily basis.  It is best to incorporate them into a weekly diet that consists of fish, turkey and chicken.

Low Glycemic or Slow Burning Carbs

Serious bodybuilders know that muscle isn’t built with protein alone.   In order to fuel and sustain your muscles you will need to supply your body with a source of slow burning carbs.  These carbs are found in foods like sweet potatoes and oatmeal and make a great pre-workout snack.

It is good to eat slow burning carbs prior to your workout because when you exercise the muscle glycogen becomes the primary fuel source.   As the body’s glycogen levels drop during training, your intensity will begin to decrease and even more importantly, the body will begin to tap into the muscles for another source of energy.  This will cause the muscle to deteriorate.  Slow burning carbs will provide the body with a steady source of fuel during training and should not be overlooked.

Ideally you want to be eating low GI carbs 1.5-2 hours pre workout, this gives you chance to breakdown and replenish your glycogen stores for an optimal workout. High GI carbs like sugary foods, higher GI cereals, white potatoes and bread can still be useful post work-out and they will digest faster, quickly replacing glycogen lost during an intense workout.

Water

The number one item that should be kept in a body builder’s arsenal is water.  The body is made up of 70% water and the tissue cells, ligaments and muscles all contain some water as well.  Even our blood is made up of a substantial amount of water.  You will want to keep the body hydrated to keep the muscles look full.

Bodybuilders that are working on building a massive physique try to remain in an anabolic state as much as possible.  It is recommended that bodybuilders drink a minimum of 10 litres of water each day.

Whey Protein

Now that we’ve discussed the food sources that are available at any supermarket, we will discuss an important supplement that is not commonly found in shops.  One item that is a very powerful muscle builder and should not be overlooked is whey protein.

If a bodybuilder is trying to gain a lot of muscle mass it is recommended to consume around 1.0 to 1.2 grams of protein for each pound of bodyweight.  When you do the maths you will quickly see that you would need to consume a lot protein and it may be difficult using whole food sources.  Whey protein provides serious bodybuilders with an easy way to increase their protein intake. Whey protein is very fast acting, best for pre/post workout usage or can be blended with casein(see below) for a more meal replacement type drink.

Casein Protein

Sometimes slower can be better, Casein protein is different to Whey, it has a much slower digestion rate giving you a slower drip of amino acids into your broken down muscle tissue. Ideal for use during the day as a meal replacement and before you go to sleep at night.

Conclusion

If you are training hard and your goal is to gain some serious muscle mass, you need to stay away from empty calories.  By carefully choosing your supplements and foods you will be on the right path to finally achieving the physique you have always dreamed of.

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