How to Eat to Gain Muscle

Everyone wants to look their best. For some, that means gaining muscle mass to show off those bulging biceps, but for others, gaining muscle is a part of living a healthy, active lifestyle. No matter what your goals are, there are some guidelines for eating in order to gain muscle.

Instructions

1. Eat lean meat protein. Some bodybuilding advocates suggest a variety of proteins sources to increase muscle without gaining fat. White-meat chicken, fish and lean cuts of beef are the main sources of meat protein, although lamb and venison provide a welcome change of pace.

2. Add vegetable protein sources to your diet to supplement your meat intake. Not only do beans, legumes, soy products and cottage cheese contain protein, they provide amino acids and fiber, necessary for a healthy, active body.

3. Consider taking supplements to enhance your diet and provide muscle-building nutrients. If you're not getting enough protein from your regular eating schedule, you can purchase protein powders, made from soy or whey products and mix them with liquids for a protein-rich drink.

4. Add carbohydrates to your diet. Without enough carbs, your body goes into ketosis, a process whereby your metabolism speeds up and your body burns fat at an increased rate. Nutritional experts disagree as to whether this type of diet is detrimental to your body, specifically your kidneys and liver. Include vitamin-rich carbs that occur naturally in fruits, vegetable and whole grains.

5. Drink lots of water when eating to gain muscle. Increased protein levels put an additional strain on your kidneys, and lots of water will keep your system functioning well.

Tips & Warnings

• If you experience any ill effects when on a high-protein diet to gain muscle, discontinue the diet and consult your doctor for advice.