Many people trying to gain muscle focus way too much on their training, and not nearly enough on their gain muscle diet! You can never build any muscle if you don't provide your body with the proper nutrients.
This article will explain the 3 most important things about a good gain muscle diet. At the end of the article, discover the best system for building muscle, and learn how you can gain up to 40 pounds in 6 months.
1. Focus On Protein!
The most important nutrient in your gain muscle diet is protein. It is what your body uses to actually build new muscle tissue, and it has the greatest impact on your muscle building metabolism.
A good guideline to protein is to aim for 1.5-2 grams per pound of body weight every day! This is a lot, but getting it in day after day will pay huge dividends towards your muscle gains.
The best sources of protein are lean meats, poultry, fish, eggs, and dairy. You should not count the protein that you get from grains and other items that are primarily carbohydrates and fats. These foods do not contain complete protein, which is what you need to build muscle.
2. Eat Complex Carbohydrates
Contrary to what nearly every fad diet says these days, carbs are not evil! You need plenty of carbs in your gain muscle diet to keep up your energy for weight training and give your body energy with which to build muscle. The best sources of carbohydrates are whole grains and starchy vegetables like potatoes.
There is not as specific a guideline for how much carbohydrate to eat. However, you should primarily consume them in the earlier part of the day, when your body can take advantage of the extra energy and not store it as fat.
3. Don't Avoid Fat!
Many people this day and age still seem to think that fat is actually bad for them. This is not true! Fat, like any other nutrient, can be great for you when it comes from the right sources and at the right times. Include it in your gain muscle diet for proper hormone functions, quality skin, and extra energy.
You should get your extra dietary fat from quality sources such as nuts, eggs, fatty fish, and healthy oils like olive oil. The best time to eat fats is in the evening, when your body is more likely to use them for energy and not store them as fat.