Basic Nutrition for Muscle Building

Eat the foods that will fuel your muscle building.

Hard work at the gym is absolutely vital if you want to shed fat and pack on muscle. But so too is
having a good diet. If you don’t eat the right things at the right times you’re not going to make the most of all that effort you put into working out. This section tells you everything you need to know about eating for more energy and for a better body. The good news is that nutrition doesn’t have to be complicated. In fact it’s best when kept simple. And to make things even easier we’ve created 12 monthly meal plans that have been designed to provide you with the right number of calories and the ideal combination of carbohydrates, protein and fat to give you the best chance to build muscle. But we’re not expecting you to stick rigidly to these plans, so over the next few pages we’ll explain the basics for you to build your own meal plans.

Carbohydrates are your body’s preferred source of energy. Without them you’d struggle to get out of bed in the morning let alone complete any of the workouts in this book. Carbohydrates should always form the bulk of your meals but when your aim is to build muscle they should make up around 60-65 per cent of your daily diet.

The one thing most men know about protein is that it helps build muscle. In fact muscles are essentially stored
protein, which is needed for a variety of functions, including repairing tissue and transporting nutrients. But don’t believe the myth that more protein automatically means more muscle. Aim to eat some protein with every meal but limit it to around 15-20 per cent of your daily diet. Most of our meal plans contain around 200g of protein per day.

People sometimes assume that dietary fat is immediately converted to fat on the body. Not so. Eating more calories than you expend, whether they’re from protein, carbohydrates or fat, is what causes the body to put down fat. Fat does, however, provide the most concentrated form of energy; it contains nine calories per gram, more than twice that of either protein or carbohydrates, so too much in your diet will quickly lead to weight gain.

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