Muscle Building Nutrition

The shelves of most sports and food stores are full of jars of muscle building supplements. However, I believe this occasion warrants for a reminder of the Seoul Olympics. All eyes at the start of the 100 meter sprint were glued on Carl Luis, the reigning champ and favorite, when a muscular athlete from Canada shot out of the blocks and breasted the tape in a new world record. Ben Johnson became the king of sprint and his feat made headlines the world over. However, he made the headlines once again two days later for having tested positive for a banned drug. Ben Johnson told the press that all he had done was take some 'muscle building nutrients'. Thus one needs to maintain caution, while taking any off-the-shelf nutrients while building muscle, and it would be best to rely on natural nutrition for muscle building.

Dos and Don'ts of the Nutrition Plan

• Every good nutrition program comprises a balance of adequate complex carbohydrates and protein in all meals. A minimum of 30 grams of protein is recommended for an average built person. Carbs are found in bread, potatoes and rice. However, don't eat the polished stuff, stick to whole grain, brown rice, oats and brown bread. Proteins are available in eggs, meats and fish.
• Stay away from simple carbs, the sugary variety found in sweets, soft drinks and honey. Excess of sugar can upset the insulin balance in the body.
• Do not stick to your three meals a day routine, eat at least six small meals a day. Eating more often caters to a constant flow of energy and reduces the storage of fat, besides increasing your body's metabolism. More meals does not mean you overeat; feed your body only as much as it requires.
• Energize your body before you workout. Eat a small meal at least an hour before you start pumping iron. The meal should contain adequate amount of protein and complex carbs.
• Part of nutrition for building muscle is drinking plenty of water during the day; it is one of the most important nutrients for your body. Sip small amounts of water throughout the day and also, while you are working out. Drink at least a gallon of water a day.
• While some fat is important and essential for your body, stay away from excessive salt and bad fats found in butter, animal fats, junk food and vegetable oil.
• Avoid snacking between meals since most snacks are unhealthy and contain excessive sugar, salt and other harmful ingredients.
• Many trainers overlook the importance of vegetables as an essential bodybuilding nutrient. They provide bulk and fiber and help your body to process your high-protein diet more efficiently. Try and include a fair helping of vegetables with every meal.
• Many bodybuilders avoid fruits as they do vegetables. Fruits are rich in antioxidants, fiber and carbs. Eat different fruits; and eating few pieces of fruit half an hour before meals is ideal.
• Omega-3 fatty acid supplements available in fish oil and flaxseed are a must as they help reduce wear and tear on the joints, reduce muscle metabolism and help mood and cognitive performance.
• Vitamin C is an excellent antioxidant which helps synthesis of hormones, amino acids and collagen. It allows immune-system cells work better as well as protects them from damage. Since the body cannot store vitamin C, it needs to be supplemented (500-1000mg per day is recommended). Vitamin E is another vital element required by builders. The vitamin prolongs the life of red blood cells and is essential for the proper use of oxygen by the muscles. A supplement of 400-800 IU per day is recommended.
• Once you are over with your workout and want to gain weight and build up your muscles, then ensure you eat more calories than you have burned in the gym. Never stay hungry, as soon as your stomach starts rumbling for food, eat a meal of proteins and carbs, particularly before going to bed. Sleep well as it is the time needed for repairing tired and overworked muscles.

There is no magic pill or special muscle building nutrition for skinny guys. They have to follow the same nutrition guide as everybody else, and be persistent in their efforts to put on mass. Muscle building must be done slowly, and a good diet full of essential nutrients is a must, while you go through your training. Avoiding artificial supplements and sticking to natural foods will keep you healthy and strong for many years.