Weight Lifters Do You Know - Your Muscle Building Diet May Be Affecting Your Outcome

By Tony Myseron

Although a lot of bodybuilders start their own muscle building diets, knowing which foods they should be eating, quite a few do not know how the timing of what they eat affects the outcome. So, when is the most opportune time to eat? When should you consume the most calories? Do you know the answers?

After time consuming fact-finding and noticing that many bodybuilders look heavy and bulky (think "Worlds Strongest Man Competition"), I decided to go on my own research project and discovered some important lessons for anyone that desires to build muscle while decreasing fat. If you're having the same challenge in your own body building and exercise program, here are some important facts you should know.

First, to comprehend muscle gain, you must also understand that you'll be required to eat more calories than you are burning during your work-out routine. This can be quite a challenge for bodybuilders as weight lifting itself consumes a lot of energy and calories. Increasing muscle size also means you'll gain weight - you'll want lean muscle weight and not fat.

There are two times during the day when a bodybuilder needs more caloric intake: at breakfast and post workout or heavy exercise.

1. Breakfast: Breakfast is the most significant meal of the day because during rest at night your body has been drained of its nutrients and energy stores. During the period between when you last ate and breakfast the next day can be quite long. It's essential that you eat a good, healthy breakfast to replenish your body so it can be its best during the days activities and during your training.

2. Post Work-Out:training especially hard as most bodybuilders do will deplete nutrients and fuel the body has stored. In addition, your muscles need to mend themselves and use amino acids and fuel to accomplish the task. It's important to add those nutrients back to your body to keep it working most efficiently.

Many weight lifters believe that they should eat more foods higher in calories in general. This is partially correct. Increasing your calories during work-out times is a positive thing. However, during periods of rest, the additional calories that are in excess of what is needed will be stored as fat. This is the main reason for fat gain on bodybuilders. Therefore, the timing of meals is very crucial to you achieving your goals.

The only conclusion is that people that lift weights should add to their caloric consumption during times of vigorous exercise. At other times, eating a well balanced, healthy diet with similar amounts protein and carbs. is the most advantageous thing to do.

Now that we've covered the "when," let's talk about the "what" as in "What foods should I eat?" The answer is quite simple. Protein and carbohydrates are the building blocks of a solid weight lifting program. Let's see why.

1. Protein: Protein is used by the muscles to reconstruct themselves so getting enough in your diet is vital. However, just as important is getting it from foods that are quick to digest and quickly available to the body. The best source for "quick digesting" protein is "whey protein powder" used by quite a few weight lifters as an additive to shakes or other foods. Foods rich in protein would be your go-to choice for additional meals but after your work-out, use protein powder for the best results.

2. COMPLEX CARBOHYDRATES: Muscles need this nutrient for fuel to help in their build up and increase in size, so eating foods rich in complex carbs immediately after a workout is another good idea. Starchy foods such as rice, pasta and potatoes are all beneficial sources of complex carbs. On training days eat a majority of carbs earlier in the day to supply your body with fuel for your daily routines and exercise.

At all other times, it's best to stick to a low fat, high nutritional, well rounded diet including low fat and equal amounts of protein and carbs. Examples such as whole grains, lean meats, fruits and vegetables, are great choices. Keep in eye on portion control, eat in moderation, and consume small amounts at least 5-6 times per day. Don't become really hungry as this will only make you over indulge.

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