The 5 most important muscle building foods & supplements...
1. Protein
Without protein - YOU CAN'T Build Muscle because... Your muscles are made up of mostly protein & water and...
If at least 30% of the calories you eat everyday is not protein - You can expect NOT to build a lot of muscle so...
Make sure you eat a variety of high protein muscle building foods like Lean beef, fish (canned tuna & salmon) , lean chicken or turkey, eggs & egg whites, cottage cheese + Protein shakes & Meal Replacements and...
The reason why you want to eat a variety of high protein foods is so you can get all the amino acids your body needs to build muscle and...
Although Muscle is made up of Protein - Protein is made up of amino acids so really... Amino acids are the basic building blocks of muscle and...
Since there's *20 different types of amino acids - you want to try to eat a different source of protein in each of your meals or at least you should try changing your protein sources daily.
*You can probably still build muscle by eating the same protein food source all the time but if you ever hit a muscle building plateau - Eating a different Protein food source can definitely help you break out of that muscle building plateau and build more muscle.
2. Protein Shakes & Meal Replacements
Protein shakes & Meal Replacements come in handy when you don't have time to prepare a meal or cook a high protein steak for example and...
There's basically 3 types of protein shakes you can take...
1. Fast acting Whey Protein shakes
Whey protein is quickly absorbed or digested by your body and this is what makes whey protein perfect to have within 2 hours after working out so your body can quickly get the protein it needs to help you recovery and build muscle faster after working out.
2. Slow acting Casein & Egg Protein shakes
These are usually called night-time proteins because they are digested slowly (Casien & egg protein shakes take about 4-to-8 hours to digest) and the slow digestion makes it best to take at nighttime or in your last daily meal so your muscles can still get a steady supply of protein even while you sleep.
These are just protein shakes that have a combination of whey, casein and egg in them and usually.. Most Meal Replacements (MRP's) like Labrada Lean Body For Men are made up of blended proteins.
Remember: You only need PROTEIN to build muscle so You don't need Protein shakes
& Meal Replacements to build muscle but...
You may find it very hard to make & eat 5-to-6 different protein food
sources everyday in each of your 5-to-6 meals to build muscle so...
It's best that you try to consume 2-to-3 quick & easy to make protein
shakes and/or MRP's daily to save time.
3. Water
Your muscles are estimated to be somewhere between 70-to-80% water and 25% Protein so You should try to drink at least 1 liter of water everyday.
4. L-Glutamine
L-Glutamine or Glutamine
is an amino acid and you already know that amino acids are the building blocks of protein and your muscle is made up of protein & water but of all the 20 amino acids that make up the
muscle
building proteins in your body...
Glutamine makes up more than 60% of those amino acids in your muscles which makes it a very important muscle building supplement and...
If you eat foods high in protein along with Protein shakes & Meal Replacements - You'll get enough Glutamine to build muscles and...
To help you recovery and build muscle faster - you can supplement with 10-to-20 grams of L-Glutamine powder daily.
Fact: Hospitals give trauma and post surgical patients about 20-to-40 grams of Glutamine a day via an intravenous solutions to help their muscles recovery & grow faster.
5. Complex Carbs (carbohydrates) & Healthy Fats
Before you think about going on an ultra-high protein only diet - You must know that YOU CAN'T Build Muscle without eating enough Carbs and fats so really...
About 45-to-65% of the total daily calories you eat should be from carbs & healthy fats and the rest protein and here's why carbs & fats are important for building muscle...
- If you don't eat enough carbs - your body will breakdown and burn muscle for energy causing you to lose muscle and...
- You need to eat carbs to stay energized so you can workout longer and lift heavier weights to build bigger muscles because... Carbohydrates are what your body uses for energy and more importantly...
- Without enough healthy fats in your diet like monounsaturated fats & Omega-3's - your body can't produce testosterone which is a MAJOR muscle building hormone
2 other Good but not crucial Muscle Building supplements...
1. Creatine
YOU DO NOT NEED
Creatine
to build muscle and creatine is definitely not as important as the other 5 muscle building supplements & foods on this page but all creatine does is...
- Creatine gives you more energy for your workouts and it helps you workout longer while lifting heavier weights which will lead to bigger muscle gains and...
- Creatine also temporarily draws water into your muscles making your muscles look bigger and...
The best way to use creatine is to take 5-to-10 grams of creatine mixed in Juice in the meal you eat after working out and you can get double the benefit if you workout twice a day.
2. Multi-Vitamins
Sometimes because of the way you diet & exercise to build muscle... Your body loses some of the essential vitamins and minerals it needs to help you build muscle so as an insurance policy...
It's good idea to take a multi-vitamin but usually... Eating the right foods and Protein shakes & Meal Replacements will already supply your body with the muscle building vitamins & minerals it needs.
More stuff you can use to build muscle & burn fat...
- How to ger bigger arms & chest
- Full body Muscle building workouts & diet plans
- How to Increase your testosterone naturally without using steroids
- 368 Diet meal plans to build muscle & burn fat
- 209 fat burning foods
hi I weigh about 130 pounds am 5.5, and 18 years old. I have really slim thighs and really want to make them and my bum much bigger, fast! could you please help me with the best exercises for this as well as what sort of diet i should be on and any supliments or shakes that could help. thanks
so i just started at the gym again. I am trying to get some fat off my back and around my bra ugh. I am doing low weights with high reps but am starving afterwards, i have slim fast shakes and fruit. I really want to tone my upper body however my lower body is a different story. I would like to increase my butt size and leggs. I would love to get a curvier waist to hips. any suggestions and am i eating right or on the right track even. not sure how i need to go about this. im working on upper body first *my main focus with some attention to lower body until i can get the upperbody where i like it to be. whew - got all that lol
i just started doing the exercises from this site and i also just started using Nitrotech hardcore pro but i have to ask what dose this protein actually do ?
it repas aad rebuilds you muscles bigger and stronger
it's one the mioost important things for building muscle
Hi, I was wondering, I have a very high metabolism and eat like a horse, i am also taking whey protein, creatine. I workout 4-5 days a week with rest days usually on the weekends, i weigh 155lbs and 5' 8" and i like to get to about 175lbs any suggestions?
You may need to condense your workouts. Maybe reduce your rest time to 45 seconds between sets. Do 2 sets per exercise. Start with a weight that limits you to 30 reps and do 25, rest 30-45 seconds and then do any many reps as you can manage using a weight that limits you, when well rested, to 12 reps max. Rest 1-2 minutes and do the next exercise. When this becomes mundane, max out the reps on the first set, and add a 3rd set using a weight that would limit you to 8 reps.
You should be eating about 4200-4500 calories a day. Lay off the aerobics.
im trying to loose back fat and some breast tissue under my arms. I have so much to work on but i also would like to trim down my waist (goal 5inc) and lift my butt. What exercises are most effective and what protein shakes should i drink.
Protein shakes, protein bars and Proteinpulver are great health supplements which bodubuilders should add to their daily diet. They should be taken before, during and after the workout sessions to take care of the body's increased need for protein.
i workout at home daily by jus doin push ups..wat r some foods tat i should take so my muscles grow faster??
If anyone has not come across this, have a look. I found it interesting.
j.mp/c3ndtp
From what I have heard, taking a multi-vitamin can also be very effective when weight training. Although I attempt to get all my nutrients from actual food sources, I also drink about one shake per day directly after working out..
Hi,
I would like to ask if I were to use any Whey Protein. e.g any sort of brands. Can I take it and make it as a meal replacement? Rather than taking/buying the actual Meal Replacement(MRP) shake? As in I substitute it. Do you think its alright?
not really - the protein shake is only protein
the MRP have carbs, proteins and fat which makes up a full meal
I completely agree that switching up your lean protein sources can make a big difference in the amount of muscle you gain - especially coming out of a plateau. Just by makeing a few small changes to the type of protein you consume you can basically balst through your palteau pretty quickly -at least based on my personal experiences.
is it ok to have sex after a heavy exercise (weight lifting)?does it affect the growth or the building of the muscle?
having sex will not affect muscle growth
Ok, I have good size and kind of just want to rip it up a little bit. I do about 30-45 min on an elyptical machine on as high of resistance as my legs can handle and continue to increase. I wanted to pick up some supplements that would help me Cut up a little faster, and at the same time increase the density of my muscles. Now I was thinking about a Nitric Oxide formula like Force Factor and stacking that with something like a xenadrin ultra or something. Do you have any suggestions?
In addition to the elyptical, I do weight train about 4-6 days a week as well.
Dont use those - they do nothing to make you gain muscle and also...
Hi i just wanted to Thank You for your dedication to ur fans and helping our needs. I truly thank God for placing a person like you in my life.
... Now i have a question or questions lol. i used to weigh 155 i now wiegh like 137, i no longer want to loos weight, but loos fat && get a beautiful "curvy" body. Because my boobs are ugly and saggy now and i have no butt. I have recently started takin BeBuff by WellBeing protein shake and working out 4-5 times a week. Im 18 and just really want to have a pretty body because i know if i love my body il keep working for it to say that way. Please help me with whatever you can. Thank You dearly and God Bless
im currtantly drinking boost shakes does that build muscle
it helps but it's only part of the big muscle building equation
I am slightly over 40 and diabetic. I would like to suppliment with a protein powder, but I have some concern about the sugar content. My wife suggests a liquid egg white product from egg white international. Is this a safe alternative for a person in my situation? Do you know of any products geared towards people with diabetes?
make sure you also consult your doctor about this also but...
Most protein powders (except those wal-mart brands) have very little sugar in them or no sugar in them
Hi Adrian,
I have a quick question for you. How do you know if your protein powder/shake is a good brand? I have tried isopure zero, living harvest hemp protein(which is vegan..i am transitioning over to vegetarianism), and currently trying out jillian michaels natural whey protein. If you can, can you recommend any good natural protein powders? I was considering trying out Jarrows brown rice protein pwder or Vega. For me, I am trying to use natural protein powders. Nothing that is synthetic if at all possible.
is it ok to replace your meals with protein bars?
For Some meals yes but if you can... I wouldn't and i would only do this if I had a busy schedule
regardless of what you are trying to accomplish, whether that be add muscle (yes, even to the butt) or if you need weight loss... there are excellent supplements that can add exponentially great results when included with a sound diet and exercise program. Go here: www.musclefitnessnutrition.com to find the best supplements for all athletic endeavors. Gaining muscle is a matter of exercise, eating right and getting proper rest...and including excellent supplements for that particular job can help a lot too... as long as you get GREAT ones. That is why I include the above url. They have excellent supplements that are used by pros, so if you want to gain the muscle you need... those are my heart-felt suggestions.
Hi Adrian,
I am 26yrs old. I have fat thighs. I also have a condition that I have surgical plates on right leg. ( The tibia+the femoral) ie both the bones (thigh bone and lower knee) of the same leg.
I want to get rid of this excess weight. Could you please suggest alternate exercises as running, squatting swimming etc are way out of reach for me.
Thanks.
Thanks for your prompt reply.
Yes, I have one at the physiotherapy centre.
I am beginning to understand why do you ask. But are there other exercises which I can do while at home ?
I am partially immobile and in bed.
As far as cardio/interval training - I don't have anything on my site for someone in your condition but...
go here and browse all videos for stuff you can do like...
So basically we can't really make me look good naked huh ! :-)
I follow the 31 steps to lose weight and do exercises within my reach. More valuable suggestions from you will help.
Thanks Adrian.
hi, my name is suresh n iam 24 years old n frm at the age of 15 i hav a dream to build my body muscle n i do regular gym n i hav to build up my body size not too much heavily but atleast normal size but its not working bcoz of no proper time to go to the gym n less proteined foods so plz suggest me as a beginner that what kind of protein powder or protein shakes i should go for so that i can feel better to build my body muscle in a simple n safe way.
Almost anykind of protein shake is okay - I would buy from a well known supplement store like GNC
hi , thanks ya n i hope i can further ask u any kinds of help i need frm u n god bless u
Apart from squat adrian, what can i do to work my inner parts of my legs
Oh and by the way im 16 and also another question like how many times a day should i work out and 4 how long if im trying to get my arms to show from underneath my shirt sleve plz anwser
Hey i was wondering like lately ive been lookikn at a bunch of extercises and lookin at how many protien i take in but like how much is the number im really lookin 4 cuz like ma mom wnt let me do any of that whey protien so yea what can i do to get ma arms bigger with only a curl bar and dumbbells cuz its all i got to workout with
hi i have a question I have a big chest and i have fatty sides but the rest of me is pretty much good what is the best way for me to lose my chest fat and the sides
hii hope u wil b fine friend i want to make six packs so plz tel me about diets,excercises and timing of excercise plz also tel me how many times i do these excercise in 1 week
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