8 Muscle Building Diet Essentials

If you think that pumping iron alone will give you that muscular body you've always dreamed of, well, think again. Truth is, lifting weights (or weight training) is just a part of the equation.

How much and how fast your muscles will grow depend on a lot of factors--your genes, your age, your weight training program, the amount of rest you are getting, your diet, and so on. And you've got to have all these working together to be able to maximize your body's muscle building potentials.

Some of these factors may be out of your control, like your genetic makeup and your age. But for the most part, many of the factors that contribute to muscle growth are (with determination and discipline) very much within your control. And diet and nutrition, perhaps among the most important ones, are among them.

Along with your weight training program, your diet dictates (to a large extent) the physique you will end up with. A very popular misconception is that anybody who takes up weight training will develop a bulky muscular physique. This can't be any further from the truth.

The fact is weight training alone does not make a body muscular. It only makes a person burn fat more effectively thus making him/her body fit and healthy. If you are having second thoughts about taking up weight training because you fear that you'd end up with a bulky muscular physique, well, now you know better. Though, of course, if you rid your body of all the excess fat, your muscles will naturally become more defined and pronounced.

If you want to build muscles and really grow them big, you've got to give your the proper building blocks to do so. Just to put extra emphasis on the importance of having a proper diet in growing muscles, 80% of your success actually depends on the food you eat. And these are what you should eat:

Egg Whites - Fact is, If you do not have enough protein in your body you can NOT build muscle mass. And with a protein to fat ratio of 60:1, egg whites are undeniably one of the purest forms of protein you can have. As an added bonus, the protein in egg whites possesses an extremely high biological value, meaning it is readily utilized by your body for protein synthesis.

Chicken and/or Turkey Breasts - Again, the bottom line here is protein. Lean meat such as chicken/turkey breasts contain high levels of high quality protein (and very little saturated and trans fats), making them very good for building muscles.

Lean red meat - Speaking of lean meat, lean ground beef and cuts of red meat which are rich in protein, iron, zinc and B vitamins, are excellent for muscle building. In addition, red meats have a high calorie per serving ratio, making them excellent for those who want to really get bulked up. Be careful not to consume too much though as they also contain saturated fats.

Complex carbohydrates - In addition to protein, your body also needs a consistent supply of carbohydrates to grow muscles. And the best sources of complex carbohydrates are foods that are in their most natural state like oatmeal, bran and brown rice. Other good sources of complex carbohydrates are pasta, bread, and corn.

Fish - In addition to protein (again), fish such as salmon, tuna, trout and sardines contain essential fatty acids (i.e., omega-3) that help in the muscle building process. As a bonus, high intakes of fish and omega-3 fatty acids contribute to decreased rates of major depression.

Beans and legumes - In addition to protein, beans and legumes contain high levels of fiber which is essential in maintaining a regular and normal healthy bowel movement as well as proper insulin response. Proper insulin response is very important as it enables your body to efficiently absorb and use the various nutrients and supplements you are ingesting.

Fluid - Obviously, you need to replace the water/fluid your body lost during workout. Also, did you know that hydration makes your muscles look full? Many bodybuilders recommend drinking up to 10 liters of water a day. But many more choose energy drinks as a better alternative.

Protein shakes and supplements - If you want your muscles to really grow, you need about 1.0 to 1.2 grams of protein per pound of bodyweight. If you'll do the math, that will mean having to consume food beyond your stomach's capacity. The best solution? Drink protein shakes and take supplements.

By: jcastor

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This article is written by Jonathan Castor, a sports and health buff and a bodybuilder. Aside from being an avid sports fan, Castor also enjoys educating people about matters related to health and fitness. If you want to learn how to build muscles fast, Castor recommends that you visit www.gainmusclebuildmuscle.com/.