This article is about the food your should eat to build muscle. This article applies to all workouts, not just bicep workouts. Whenever you are trying to build muscle you should think about the food you are eating because if you don’t, you will not build and muscle – as simple as that!
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In this food to eat to build muscle article we will focus on protein and carbohydrates, how protein builds muscle and when you should eat to get the most out of your muscle food. Let’s start by looking at how our muscles build…
How your muscles build
When you hit your muscles at the gym you’re not building them up, you’re actually tearing them up! It’s when your muscles repair that the actual muscle growth takes place. It’s important to know this when planning your muscle building diet. The majority of your muscle building happens when you are resting, and especially when you’re asleep.
When to eat your muscle building meals
I just mentioned that your muscles build the most when you’re asleep. So if you’re looking to build muscle, you need to eat before you go to bed. The second most important time to eat is straight after your workout. You’re muscle go straight into repair mode as soon as your completed your workout, so you should feed them as soon as possible after you finish your workout.
The other important point I need to make is about the frequency of your meals. You may or may not know, that professional bodybuilders eat up to eight meals a day. This are not big meals though, they eat enough food to last three hours. Think of your body like a race car. If you put to much fuel in it you’ll weight it down and decrease performance. You only put the fuel in that you’re going to need. When you eat a big meal, you body does not need all the nutrients from that meal right away, so it stores them, as fat. By eating smaller meals more frequently you only give your body what it needs, and it uses all of what you give it. This equals faster muscle growth and less fat storage.
Protein builds muscle
Check out Protein Supplements Guide for everything you need to know about protein supplements like whey protein, protein bars, casein protein, etc.
Protein is the building blocks of muscle. In fact, mach of what makes up your muscle is protein. So protein is needed to repair broken down muscle and build new muscle. There is musch debate about the amount of protein you need. There are too many variables such as goals, weight, sex etc. My recommendation is east as much protein as possible, especially at key meal times (after your workout and before bed). High protein foods include chicken, red meat, fish and eggs.
Carbohydrates give you energy
Complex carbohydrates give you the energy you need to work hard in the gym. Carbohydrates provide “slow release” energy to keep your energy levels up throughout your day. Your diet should consist of foods such as whole grain wheat, brown bread, brown rice and potatoes. If you eat too much carbohydrates in one meal, your body will tend to try to store them as fat. Try to eat small doses of carbohydrates in each meal for optimum energy levels.
This article only skims the surface of what to eat to build muscle. Hopefully this will give you a general idea of what you need to eat to help get the most out of your muscle building workouts. Just remember these things. Eat many small meals throughout the day, eat before you go to bed, eat plenty of protein and eat small amounts of carbohydrates in each meal. Good luck!