When you start a body building regimen, it is important that you understand the role of diet to build muscle. An additional 500 to 1,000 calories every day is what most people recommend. These additional calories are gradually added to your diet and are above what your body normally needs. When the diet is properly planned, it accelerates the growth of your muscles.
10 calories to each pound of your body weight is needed to meet the normal demands of your metabolism. But, if you are not hard training, then the additional calories can be reduced to 7 calories for every pound of body weight. Thus, for a healthy individual weighing about 180 pounds, and intake of 3,060 calories would be need when he trains consistently and intensively.
On a broader perspective the macronutrient calorie can be broken down as 30% fats, 30% protein and 40% of complex and complete carbs. This example however works only as a guideline since dietary response can vary from one individual to the other. Minor adjustments can be made to this ratio and the serving size depending on the way you feel and show up in the mirror. These modifications to the diet to build muscle can be continued until you can determine the precise ratios that work best for you.
When you engage in intense training sessions, you will also need adequate amounts of quality protein and complex carbs to fuel the additional demands from your metabolism. About 1.5 grams each of proteins and carbs for every pound of body weight is considered ideal for a start. After observing the progress over a couple of weeks, this composition of protein and carbs can be altered by adding/deleting carbs/proteins as the case may be.
Here are some important measures that you can adopt in designing your diet to build muscle.
1. Establish a diet regimen that has a minimum of 5 calorie rich whole food meals and 1 muscle shake every day. Initially this may appear to be too many surplus calories, but it is essential to accelerate muscle growth.
2. Space out your carbs intake as one meal ahead of starting the training, one during the workout, one after the training, and another 4 hours after the training. The idea is to provide carbs to the body just when it is needed for intense exercise.
3. At every meal try to rotate the protein sources to help optimize absorption and digestion. Chicken, turkey, white fish, whole eggs, salmon and venison are excellent sources of protein. If you choose the powder form of protein supplement, hydrolyzed protein will work best for you.
4. Similar to proteins, rotate the carb sources too at every meal so that you can prevent allergies. Brown and white rice, potatoes, yams, oatmeal, beans and small quantities of fruits provide good carbs in your diet to build muscle
5 Add at least a cup of vegetables to every meal to aid digestion and keep blood sugar under control.
6. Fat sources too need to be rotated to get monounsaturated, saturated, and polyunsaturated in your diet. Almonds, cashew, olive oil, coconut oil, avocados, walnuts and nut butters are excellent source of fat in your diet to build muscle.
7. Choose a high quality organic green supplement drink as the first drink of the day. This will help you immensely in neutralizing acids and helping easy absorption of minerals, vitamins, enzymes, amino acids ensuring a healthy environment in which your body cells can thrive and grow to achieve optimal results from your diet to build muscle.