1.    Complex Carbs

When it comes to foods that build muscle, we’re talking about getting in a good mix of carbs, protein and fat, but we can’t just get any kind of carb, we need to get complex carbs.  Complex carbs take longer to digest and don’t’ spike your blood sugar levels like simple carbs do.  Just so you have an idea of what some simple and complex carbs are, have a look at this list:

Simple carbs: white bread, pasta, processed foods, sugar, junk food, chocolates

Complex carbs: oatmeal, brown rice, brown bread, yams, beans veggies

Stay away from the simple carbs, you can indulge in them about once a week though.

2.    Protein

Then of course there is protein which is what actually builds the muscle.  When it comes to protein, here is where you should be getting it from:

Chicken, turkey, lean beef, fish, shrimp, egg whites, cottage cheese, skim milk, protein powder

3.    Fats

Then of course there are your fats, these are mostly just going to comprise of nuts:

Almonds, cashews, peacans, peanuts, walnuts (and any other nut you can think of), all natural peanut butter and flax oil

Combine all these healthy foods in this ratio: 45% carbs, 35% protein, 20% fat, and you’ll be good to go.

There are other foods that build muscle but these are pretty much your staples, the only other thing you need is a system to put to work so you can build as much mass in the limited time that you have available.  If you’re looking for an edge, check out this system which will show you how to add 10 pounds of muscle in 2 weeks: click here for more info

10.  Eat 4-6 Meals A Day

When it comes to muscle building nutrition, one of the most important things is that you constantly have nourishment coming into your system, this ensures that your body never has to break down itself to repair your muscle tissues.  Never go longer than 3-4 hours without eating.

11.  Eat A Small Pre-Workout Meal

Before you hit the gym, you need to make sure you have enough energy to get you through the intense workout.  While supplementing with BCAA’s will help some, you’re also going to want to take a small meal about 20-30 minutes beforehand.  You can try eating a banana or an apple, keep the calories low (200 or less).

12.  Take In Simple Carbs Post Workout!

Yup, you read that right, you need sugar post workout!  You need about 40-50g of carbs post workout to replenish your depleted muscle glycogen along with some protein to aid in muscle recovery.  One popular combo is dextrose mixed into a protein shake.  45 minutes to 1 hour following the post workout shake, have a large carbohydrate filled meal.

13.  Slow Your Carb Intake Down Near The End Of The Day

Near the end of the day you don’t want your belly to be full of carbs since if you go to sleep with a belly full of carbs, they’re likely to be turned into fat.  So in your last meal, keep the carbs a bit lower and the fat a bit higher.  One great bedtime snack is some cottage cheese mixed with all natural peanut butter.

Well, there are plenty of other points I can add to this muscle building nutrition guide but I’ll cut it off right there.  Again if you want to continue this with a quality weight training regimen, I’ve had a lot of success with Vince’s No Nonsense Muscle building guide.  With it and these techniques I’ve shared with you today, I’ve been able to add 31 solid pounds of muscle to my frame in a matter of 96 days.  So if you want to take this muscle building nutrition guide to the next level be sure to check it out: click here to continue…

6.  Get Yourself A Quality Protein Supplement

When it comes to muscle building nutrition, a protein supplement is pretty much an essential component to any diet.  As far as whether you should pick up a whey protein isolate or whey protein concentrate concoction.  The isolate usually costs more, is of higher purity and digests faster, but I’d say go for a blend.

7.  Supplement With BCAA’s

This is your Branched Chain Amino Acids, leucine, isoleucine and valine.  Amino acids are the building blocks of protein and supplementation is necessary since your body doesn’t build these on it’s own.  What these will do is help to repair your muscle tissues and provide you with energy during your weight training sessions.

8.  Take Creatine

This has pretty much become a staple of every bodybuilder’s regimen.  It helps you recover faster from your weight training, reduce your muscle soreness and it also helps you to add more mass.  Your muscles take on a lot more water while on creatine and you get the creatine pump going, which allows you to pump out those extra muscle building reps.

9.  Take A Multiviatmin

If you are lacking in any form of vitamin, It can have a negative effect on your muscle building efforts.  By supplementing with a quality multivitamin, you eliminate this possibility and ensure your body always has the building blocks it needs.

Now believe it or not, we are still not done with this muscle building nutrition guide, there are still a few more critical components to this puzzle if you want to maximize your gains, we’ll get into that in the next article!  In the meantime, if you haven’t already, be sure to check out this program which will really help in your muscle building efforts: click here for more info.

1.    Get Enough Protein

When it comes to muscle building nutrition, priority #1 is to get at least 1.5x your bodyweight in grams of protein each day.  This will wind up being 35% of your diet.

2.    Take In Plenty of Complex Carbs

In addition to the protein, you’re also going to want to get lots of complex carbs for energy.  Complex carbs such as oatmeal, brown rice, brown bread, yams, veggies, fruits and cottage cheese are all good candidates.  Stay away from all simple carbs like white bread, pasta, processed and fast foods!  This will be another 45% of your diet.

3.    Get Your Fatty Acids

Fat is not the enemy!  You need to make sure you get in enough unsaturated fats which you’ll find in nuts, flax seed oil and omega-3 supplements.  This will make up the last 20% of your diet.

4.    Drink A Gallon Of Water A Day

You need to be drinking a ton of water to keep your system operating at peak efficiency.  It’s key for your overall health as well as muscle growth.

5.     Get Your Daily Fiber

Another key to muscle building nutrition is to make sure you’re getting your daily fiber.  Eat foods high in fiber, supplement with Metamucil if you have to or psyllium husk.  Go for 30g a day.

Muscle building nutrition is so key that we’re not even done yet with these 5 tips, stay tuned for part 2 which I’ll be releasing in a few days which will go over other key elements to nutrition.  In the mean time, if you’re serious about bodybuilding and looking for a program to follow that will ensure you fast results, be sure to check this out: Click this link for more info.

1.    Supplement With Weight Gainers

One of the best weight gain foods is weight gainers.  You can buy both good and bad weight gainers so it’s important you find one that provides you with the cleanest gains.  Look around the net for reviews, I wouldn’t rely on the people working in the stores, they’re just there to push for sales and often times they don’t know the best supplements out there anyways(no offense to anyone who works at a supplement store, this is just in general!).

2.    Eat Tons Of Oatmeal

One of the best ways to put on massive amounts of weight is by making the majority of your carbs that of oatmeal.  It’s a great complex carb source with a low GI and it’s perfect for packing on the pounds.

3.    Eat Tons Of Chicken/Turkey/Fish

As for protein, eating either chicken, turkey or fish is a good way to go, make sure you’re getting at least 1.5x your bodyweight in grams of protein each day.

4.    Eat Over Maintenance

Now it’s not enough to know what the best weight gain foods are, you need to be eating over maintenance calories by at least 500 in order to put any mass on.  Now if you are eating over maintenance be sure you have a quality mass building program to ensure you’re putting on as much mass as possible.  This one is pretty powerful and can show you how to add 10 pounds of muscle to your frame in 2 weeks time: Click here for more info.

1.    Eat A Caloric Surplus

One key thing to all muscle building diets is you have to eat a caloric surplus if you are to gain any muscle at all. Now one mistake that many people make is not tracking their caloric intake.  If you don’t know how many calories you’re taking in each day, you’ll never know how much you’re really taking in.  In fact, you may find you’re actually in a caloric deficit!
You definitely want to sign up with a site like Fitday.com and log all the foods you eat on a daily basis.  That site will be able to save even custom foods, it’s a really handy tool.  Once you have this though, you need to find out what your maintenance calories actually is, this is how you do that:

Bodyweight x 15 = maintenance calories(roughly).

So, if you want to build muscle at a steady rate of 1 possibly 2 pounds a week, you’ll want to take it 500 calories over maintenance.  If you weigh 150 pounds, your maintenance would be 2250 and you should be eating at least 2750 to pack on some muscle.

2.    Eat The Right Foods

Make sure you’re getting healthy fats in your diet from nuts, complex carbs from oatmeal, brown rice and whole wheat bread and of course protein from fish, chicken and lean beef.
Those are just the basics though, if you want to know  the real secrets behind killer muscle building diets laid out in a step by step fashion, along with a workout plan for maximum gains, be sure to check this out: click here for more info.