How do I Eat When Trying to Build Muscle?

Increase your muscle-building capacity by eating right.

Get toned up and muscled-out faster by eating the right foods at the right times. Your body won't build muscle if it's not receiving sufficient nutrition, along with routine exercise.

Proteins and Fats

Make 35 percent of your caloric intake protein. Eat 40 to 60 grams of lean protein such as beef, chicken, fish, and low-fat cheeses at every meal. If you lack protein, your body will steal it from your muscle tissue and you won't build new muscle. Make 30 percent of your diet saturated, monounsaturated and polyunsaturated fats but never trans fats from foods containing hydrogenated oils. Eat olive and fish oils for monounsaturated and polyunsaturated fats.

Carbs, Fruits, and Veggies

Every meal must also include 60 to 80 grams of carbohydrates from high-fiber foods such as whole grains, beans, fruits and vegetables. Avoid simple sugars and processed food. Vitamin and mineral rich vegetables contain important antioxidants that help heal damaged muscle cells, an essential part of the muscle-building process.

Timing and Frequency of Meals

Instead of eating three large meals a day, eat smaller meals every 2.5 to 3 hours. Consume more calories than you did before you were trying to build muscle. Eat a small meal before bed as well because your muscles repair themselves while you're asleep.

References

• 24hrFitness.co.uk: The 10 Best Muscle Building Foods
• EBicep.com: Food to Eat to Build Muscle