Top Diet Tips To Support Muscle Gains

These 10 Top Diet Tips will help you gain muscle mass. It is more important to know the basics of a good diet that will lead to muscle gains than it is to worry about the little details.

Counting all your macro-nutrients or whether or not you had your post workout shake within 30 minutes after your workout will NOT be the deciding factor on whether you gain muscle or not.

The following top diet tips are the basics that you need to know before you start worrying about all the other little details.

Top Diet Tips #1 – Calories

As you can see, the 1st of our top diet tips is calories… not supplements. Many people seeking to put on muscle mass look to supplements first. This is the wrong approach and why many people fail to add size to their frame. When it comes to putting on rock hard muscle mass, calories from food rules.

A good mix of carbohydrates, protein and fat will keep the body anabolic, promoting new muscle tissue and preventing catabolism after hard training.

Top Diet Tips #2 – Protein

Protein is the macro-nutrient that most people simply don’t have a grasp on. You need the amino acids from protein to build muscle. Its that simple. How much protein to consume in order to build muscle will vary on the individual. The general consensus is to try to consume 1 to 1.5 gram of protein for every pound of bodyweight.

The best sources of protein will come from…

• egg whites
• chicken
• lean beef
• fish
• protein powders.

Top Diet Tips #3 – Carbohydrates

Carbohydrates might be your enemy when it comes to fat loss. But, when it comes to putting on muscle mass, they are your best friend. Carbohydrates are broken down within the body as sugar. This will raise your insulin levels causing your body to store your incoming calories as either fat or muscle.

Right after a heavy weight training routine, carbohydrates have the best chance of being stored within the muscle. The muscles are depleted of glycogen (sugar) and will suck up all the incoming carbohydrates and other nutrients that are consumed, i.e.

• protein
• vitamins
• minerals.

Top Diet Tips #4 – Pre-workout Nutrition

The right pre workout meal can provide enough energy for intense training. I find that 40 grams of whey protein 30 minutes before I workout gives me the right amount energy for intense training. Whey protein is easy to digest and will give you a consistent energy production. It will also help prevent muscle breakdown.

Top Diet Tips #5 – Post-Workout Nutrition

Your post workout meal is just as important as your pre workout meal. Whereas your pre workout meal gets you ready for intense training. The post workout meal influences muscle growth. This is where the consumption of carbohydrates and protein is essential. Carbohydrates spikes the insulin and allows the protein to enter the muscles for repair and growth.

Top Diet Tips #6 – Meal Timing

Eating small meals often is important for muscle building success. You should eat 5 to 6 times a day, around 3 hour intervals. Not only will this help keep the body anabolic, it will also helps control excess body fat.

Top Diet Tips #7 – Essential Fats

Essential fatty acids help support the immune system. This in turn will aid in muscle recovery. Here are a few items that contains omega 3 fatty acids…

• salmon
• mackerel
• trout
• sardines
• flaxseed oil
• walnuts
• pumpkin seeds.

Top Diet Tips #8 – Water

Lack of water will not only lower your metabolic rate but also inhibit muscle growth. The average person needs around 8 glasses of water a day. However for those who are more active, water intake should be twice that amount.

Top Diet Tips #9 – Creatine

Not many supplements on the market really live up to what they promote. Creatine on the other hand is one of the few that does and is why it has made it to #9 on our top diet tips. This supplement increases the level of phosphocreatine, which increases your energy during a workout.

Top Diet Tips #10 – Glutamine

Another great supplement that is effective with proper nutrition is the amino acid of glutamine. This supplement will aid with the immune system and supports muscle growth.

Top Diet Tips Final Thought

These basic top diet tips are important for your best chance of muscle growth. Numbered from importance, the top diet tips in this article stress the significance of food over supplements when nutrition for muscle growth is involved.

Henry Chervenka

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