Building muscle by eating which foods?

Question

what are the best types of diets for builing muscle. can anyone recommend a typical day's food that they would eat?

Answer 1

There are lots of dodgy answers listed here. To build muscle it takes protein, not carbohydrates - you need carbs for the energy to do the gym work-out to make the muscle build, but its the protein that the body uses to build muscle. Avoid red-meats, as contrary to what some posters are saying they are not a good source of protein - to get my protein I eat chicken, turkey, fish (lots of tuna) egg-whites (not the yokes), to get my carbs I eat pasta and new potatos, with lots of vegetables and fruits. Avoid sugary foods as they counteract the protein, and avoid fizzy drinks. In a typical day I start off with a low GI muesli with a tin of tuna as a mid-morning snack, chicken and pasta for lunch, Turkey breasts and new potatos with a 3 egg scrambled eggs (2 of the yokes removed) - fruit throughout the day (banana and pears mainly) - and take a protein supplement shake 1-2 times a day.

Answer 2

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Answer 3

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Answer 4

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Answer 5

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Answer 6

Protein loaded foods such as meat, fish, eggs do the trick. you also need to make sure that you get plenty of protein just after working out as this is when your body needs it to grow.

Carbs provide energy to help you through the workout so some pasta or rice an hour before hitting the gym will help your workout.

Answer 7

No food, all by itself, builds muscle.
Muscle building requires exercise, usually weight-training of some sort, along with a balanced diet with adequate protein to meet the needs of the body for muscle breakdown and build-up.

Eating extra food (even protein) without exercise will put you into positive net caloric balance, and will cause you to gain weight...as *fat*.

Answer 8

You build muscle by exercising.
Protein helps nourish your body.
Eat 3 meals a day, no snacks, no junk food.
Exercise 20-30 min at a time. Start with once a day, and work up to 2-3 times a day.
You can do it!!!

Answer 9

The 7 best muscle building foods & supplements to eat High protein foods like... Lean beef, fish (canned tuna & salmon) , shellfish, lean chicken or turkey, eggs & egg whites, whole milk, cottage cheese. Eat one of these high protein foods in each of your 5-to-6 muscle building meals 2½-to-3½ hours apart and to build muscle... Make sure you're eating 1-to-1½ grams of protein per pound of bodyweight everyday so... If you weighed 200 pounds -- You would need to eat at least 200 grams of protein a day (or 30-to-40 grams in each of your 5-to-6 meals) to build muscle. Protein shakes: It'll probably be inconvenient for you to "eat something" like a can of tuna for protein 6 times a day so... You can save yourself the trouble by drinking protein shakes. Quick muscle building tip: Have a whey protein shake during the day and have a casein protein shake at night since casein protein takes longer to absorb and will keep your muscles fed during the night as you sleep for 6-to-8 hours. Creatine: A lot of studies have proven creatine increases muscle mass and strength and... the best time to take creatine is immediately after you finish a workout -- You take about 5-to-10 grams of creatine mixed with your favorite sports drink or fruit juice to absorb 20-to-40 percent more creatine into your muscles and... On the days when you're not working out... Take 3-to-5 grams of creatine with each of your 5-to-6 muscle building meals on the days you're not working out. Carbs or carbohydrates: You need to eat carbs to prevent your body from using the protein you eat as an energy source rather than a muscle building source plus... You need to eat carbs to stay energized so you can workout longer and lift heavier weights to build bigger muscles beacsue... Your body stores carbs in your muscles for energy and... If you were to go on a very low-carb Atkins like diet -- You would end up losing most of the carbs stored in your muscles which would make your muscles look smaller & less ripped and... You'll lose some of your muscle-building energy & strength so... AVOID processed carbs or junk food and eat unprocessed carbs like whole grains, fruits & vegetables. Please note: the only time you would have processed carbs or sugary drinks is after your workouts along with creatine to quickly replenish the carbs in your muscles after one of your muscle building workouts Water: Your muscles are estimated to be somewhere between 70-to-80% water so... You should try to drink at least 1 liter of water daily for building muscle. L-Glutamine: L-Glutamine is the most abundant amino acid found in all your muscles and a lack of L-Glutamine could make you lose muscle but... If you eat foods high in protein along with protein shakes -- You'll get enough L-Glutamine to build muscles and if you're really serious about building muscle you can also buy L-Glutamine powder.

Answer 10

breakfast should be a high complex carbohydrate food, porridge or cereal as this will stimulate the mind and body,

Mid morning snack-if you can stomach it have sardines or tuna on crackers.

Lunch Jacket potato and tuna.

afternoon snack tinned fish and crackers again.

evening meal a high protein low fat and possible low carbs.
such as chicken salad.

the rationale behind this is to ensure that the performer has optimum protein.
low fat which will help to reduce putting on to much fat deposits .
carbs in the morning to kick-start the body yet low at night to reduce the possibility of unwanted fat storage.