Most people think it is their efforts in the gym that build the
muscle and burn their body fat. Sure, in your initial months in the
gym, you will gain some muscle and lose some fat by just training hard
and eating whatever you’d like. But as time passes, it will become
obvious to the lifter that the results from training alone with dry up
fast, leaving him or her to either settle for mediocre results from that
point forward, or choose to eat better in order to grow better.
Consistent Protein
Your body uses protein from the foods you eat to repair the muscle fibers torn during your daily workouts. You lay down to sleep, and your body kicks into growth mode. If you have eaten a good supply of protein from sources such as beef, chicken, milk, eggs, and whey, then your body will be in great shape to bounce back with new muscle. If you’ve been lousy at consuming enough protein, then your muscles won’t grow and your body will be soft as a result. You need to eat a lot of protein if you want to grow.
Clean Carbs
Carbohydrates are the energy your body uses for fuel. Too few carbs, and you won’t have enough energy to train with the weights. Too many carbs, and simply put, you will get fat! So it can be a tricky balance. A general rule is that if you’re training to build muscle, you can go a little overboard on carbs from time to time, just as long as they are from clean sources such as beans, pasta, rice and vegetables. Bread, pancakes, and salty snacks are poor choices for carbs.
Don’t neglect fat - from the right sources!
Take your fish oil daily. Enjoy fats from meat and eggs, but nothing that comes from a drive through window is considered an acceptable source! Remember that health matters more than appearance, so aim for health when choosing fats for your diet.
Fiber
Eating plenty of leafy greens, vegetables, and fruit will ensure your pipes are working as they should, moving food through your digestive track and keeping your appetite strong. You can’t build new muscle if you’re not eating, and a lack of fiber will become obvious as you have no appetite every 3-4 hours.
Water
Your muscles are made of water. It’s impossible to build new muscle if you are in a dehydrated state. Drink about a gallon of water each day if you can. Skip high sodium foods and drinks, and keep those loaded with caffeine to a minimum, for best results!
Consistent Protein
Your body uses protein from the foods you eat to repair the muscle fibers torn during your daily workouts. You lay down to sleep, and your body kicks into growth mode. If you have eaten a good supply of protein from sources such as beef, chicken, milk, eggs, and whey, then your body will be in great shape to bounce back with new muscle. If you’ve been lousy at consuming enough protein, then your muscles won’t grow and your body will be soft as a result. You need to eat a lot of protein if you want to grow.
Clean Carbs
Carbohydrates are the energy your body uses for fuel. Too few carbs, and you won’t have enough energy to train with the weights. Too many carbs, and simply put, you will get fat! So it can be a tricky balance. A general rule is that if you’re training to build muscle, you can go a little overboard on carbs from time to time, just as long as they are from clean sources such as beans, pasta, rice and vegetables. Bread, pancakes, and salty snacks are poor choices for carbs.
Don’t neglect fat - from the right sources!
Take your fish oil daily. Enjoy fats from meat and eggs, but nothing that comes from a drive through window is considered an acceptable source! Remember that health matters more than appearance, so aim for health when choosing fats for your diet.
Fiber
Eating plenty of leafy greens, vegetables, and fruit will ensure your pipes are working as they should, moving food through your digestive track and keeping your appetite strong. You can’t build new muscle if you’re not eating, and a lack of fiber will become obvious as you have no appetite every 3-4 hours.
Water
Your muscles are made of water. It’s impossible to build new muscle if you are in a dehydrated state. Drink about a gallon of water each day if you can. Skip high sodium foods and drinks, and keep those loaded with caffeine to a minimum, for best results!
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