How to Eat to Build Muscle

By Shawn Kocab

When it comes to your nutritional intake to lose fat and build lean muscle. There are some important facts to consider when it comes to your protein, carbohydrate, and fat intake.

-Protein: Your diet plan should consist of a high protein intake. Protein is essential to building muscle. Working out and lifting weights breaks down your muscle fibers. It’s when your muscles rest and repair themselves is when they build. Protein is required to facilitate repairs of muscle fibers, thus stimulating muscle growth.

Any where between . 7 and 1.0 grams of protein you should consume, depending on the intensity you train at and how much muscle you want to put on. For example if you train at a very high intensity, you should consume about 1 gram of protein for every pound you way. So if you way 200 pounds you would take in 200 grams of protein. At a more moderate level of training you should do around .7 or .8 grams for every pound you way. If you are trying to gain weight by putting on muscle mass, you can do 1.5 grams of protein for pound you weigh, but I wouldn't recommend going over that.

Want to Learn how to Lose Fat Fast? Click Here to Learn about the Fat Loss Secrets that Body Builders and Professional Fitness Models Use!

Your protein consumption should be spread out through your entire day. You should try to get least 25 grams of protein immediately after your workout. If your not able to, it’s vital that you at least get some protein in you within 45 minutes after your workout. End your day with a high protein snack about an hour before bed time to help your muscles grow as they rest. Each meal should consist of 25 to 50 grams of protein. Your protein source should come from,

• chicken
• fish
• nuts
• skim milk
• soy milk
• egg whites
• fat free yogurt
• lean meats
• whey protein.

Carbohydrates: fuel muscles and the central nervous system during physical activities. Complex carbohydrates are important for energy. 

Your Carbohydrates should make up 50 to 70% of your nutritional intake. It is very important to know what carbs your are consuming, especially when it comes to dieting for muscle tone. Carbs play a vital role when it comes to stimulating muscle growth. Carbs are your main source of energy your muscles will need to sustain the strenuous workouts you are performing to meet your goals. Without carbs to fuel your muscles, your body will turn to an alternate source of energy. You body will start to feed off of muscle fibers, which will lead to muscle loss. Although fat is a secondary source of energy once your carb storage is depleted, it is not a sufficient source of energy for anaerobic training such as weight lifting or circuit training.

You should consume most of your complex carbohydrates early in the day and a few hours prior to your workout and after your workout. It’s good to have simple carbs after your workout. A banana is good since it is high in potassium which regulates water balance in the body, which is important after a strenuous workout since certain muscles may be dehydrated after a workout and cramping can occur.

Start to taper off your carbohydrates towards the end of the day. You will not need these carbohydrates for energy while you sleep. You will not burn these carbohydrates off and they will be stored as fat.

Here are some good complex carbs to include in your diet:

• Whole wheat pasta
• whole wheat bread
• sweat potatoes
• brown rice
• vegetables
• cereal
• nuts and seeds
• oats
• grains
• apples
• oranges
• yams.

Simple carbs include most fruit and vegetables. Your diet should consist of simple carbs throughout the day. They consist of vitamins and minerals that are vital to optimal health.

It is important to avoid sugar-based form carbohydrates, such as sweets, candy, and soda. Carbohydrates that are high in sugar are stored as fat and can make you tired. Carbohydrates control your blood sugar levels. If you are working out hard, you need to keep your blood sugar level steady, in order to maintain a constant flow of energy. When you eat something like candy or soda, you can experience a momentary sugar rush, followed by a sudden crash of energy. Leaving you feeling like you need a nap. This is caused by a sudden drop in your sugar levels. Your body senses the unusually high level of sugar. Your body reacts by taking the sugar out of your blood to feed your cells. This causes your blood sugar levels to bottom out. This is the cause of the sudden fatigue you feel after your sugar rush. This is not the case with complex carbs which keep your blood sugar levels constant and provide prolonged energy.

Fats: Regardless of popular opinion, your body needs fats. But it’s it important to differentiate what kind of fats you need. Fats are stored away as energy. This secondary source of energy is best used with aerobic training, such as running long distances. If your training regimen is primarily anaerobic, such as weight lifting, then fat will not be your main source of energy.

Protein and Carbohydrates are 4 calories per gram, while fat contains 9 calories per gram. This is why excess consumption of fat can lead to increase weight gain of fat. So it’s best to keep your intake around %10 of your daily diet.

Fat can be separated into two forms, saturated and unsaturated fats are the primary forms. Unsaturated fats are classified as either menstruated or polysaturated. These fats are necessary as they help your digest and utilize vitamins such as A, D, E, and K. Without fat your body cannot absorb the essential benefits of these vitamins. These fats are also good for your skin and hair and also can help lower cholesterol. The opposite is true for Saturated fats, which are best to be avoided. These fats clog arteries and raise cholesterol. Stay away from foods that have saturated fat content more then %5 of your daily value, if your serious about getting lean. Make sure to avoid grease and fried food and always bake your meats.

Sign Up for our Newsletter and Get Tom Venuto's Ab Solutions 3-Part Mini Course. Also you'll receive a Free Bodybuilding Report and Discover The Truth Behind Developing 6-Pack Abs!  Take a few seconds to subscribe to our newsletter  and get all kinds of great training, bodybuilding, and nutrition information. By signing up you'll also get a free Bodybuilding Report, valued at $27, written by Best Selling Author and Professional Bodybuilding expert, Tom Venuto. In His in depth report, 'Mission Abdominals' Tom teaches you the most effective ways to build a ripped midsection as fast as possible!     Fill in the fields below and receive your free report right away!  Name: Email:

Click here for the #1 best selling diet and fitness e-book in history.

 If your interested in Burning fat the natural way-without supplements, without drugs and without messing up your metabolism, then this will be the most important book you will ever read. Burn the Fat is the #1 Best selling diet and fitness book e-book in internet history, and for a good reason. Tens of thousands of men and women in 135 countries have burned fat and gained muscle with these powerful all-natural techniques... and you can to!