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 spring 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.
You can also eat or drink this to build muscle & burn fat...
- How to Increase your testosterone naturally without using steroids
- 368 Diet meal plans to build muscle & burn fat
- 209 fat burning foods
- 5 Things you can drink to burn fat
Philip_price
Squats
Go here to see how to do squats
Adrian | 08.24.09 - 3:41 pm
HI i have been training for a month, and im 48yrs old, i train at home with a pro gym, im only trying to build my thin legs, any ideas'on how to make them bigger,
im also eating good protein, But im only seeing little results,i work out 3 times aweek, for 45 min, is this enough.
THANKS
Embezler
Philip_price@hotmail.co.uk | 08.24.09 - 9:55 am
Urie
Yes - by simply following all the tips on this page
Adrian Bryant | 08.24.09 - 7:31 am
Is there a way you can increase Testosterone without Healthy fats?
Urie | 08.23.09 - 10:27 am
duude
Yes this is okay
lentils, beans, and nuts all have protein in them
Adrian Bryant | 06.07.09 - 10:52 pm
sry for not being clear
i am a vegetarian so im eating lentils(pulses) and veggies..the rest u know
duude | 06.06.09 - 11:41 pm
duude
What are pulses?
Adrian Bryant | 06.06.09 - 5:50 pm
i live in asia n i am non veg..so i was taking pulses and vegs ..is it alright. i am doin the weight loss plan at home n workin hard 20 min 5 times a day for 4 times a week
ive to lose my last 7-10 lb to get rid of all loose skin on the arms n legs. am i doing rite
duude | 06.05.09 - 1:23 pm
jithin,
Go here to gain muscle
Adrian Bryant | 04.15.09 - 8:46 pm
when and what should i eat for getting muscle body .what i have to do, hey and i am 13 years old..
jithin | 04.15.09 - 11:21 am
keith,
What's your main goal and how well do you workout when eating/not eating before working out?
If your goal is more fat burning then go with not eating but if your are lifting weights...
You really need to eat B4 to have more energy, build more muscle and more muscle leads to a higher metabolism which burns more fat so what I'm saying is...
You should eat B4 you lift and to burn more fat in the morning...
Do intervals (NowLoss.com/i) on an empty stomach
Adrian Bryant | 04.09.09 - 10:27 pm
would lifting weights in the morning before breakfast burn fat and still build muscle even though i wouldn't have much energy
to use?
keith | 04.08.09 - 6:31 pm
Cam,
look at how to get perfect body for options
Adrian Bryant | 04.05.09 - 8:36 pm
Hey,
Great site! I've been working out for a month and a half now and i've lost 25lbs. I have slimmed down all i want but i haven't really gained much muscle? What can i do? I workout 4 times a week?
Cam | 04.05.09 - 6:21 pm
mike,
If I was you - I would first see if they are any other bars that are cheaper that have the same ingredients or amount of protein and if I can't find any...
I would buy the 4$ protein bar but if I had a tub of protein anyway - I wouldn't worry about buying other protein bars
Adrian Bryant | 04.04.09 - 4:49 pm
i thought about this question and realized that cost should not matter when trying to accomplish my goals.
If its not too much to ask, what would your answer be for that question?
mike | 04.02.09 - 9:38 pm
mike,
I do but... you got to ask yourself this...
Should cost matter when trying to accomplish my goals?
ADRIAN BRYANT | 04.01.09 - 9:43 pm
do you think 4$ is too much for an MRP bar?(32 grams of protein, 14 grams of fat)i just bought some along with a tub of whey protein(shake)
mike | 04.01.09 - 9:23 pm
anthony,
Only about .75-to-1.25 grams per pound but really...
depending on your goals...
It's best to just make protein 30-to-40% of your daily calories
Adrian Bryant | 04.01.09 - 8:01 pm
how many pounds per bodyweight of protein do you need every day/
anthony | 04.01.09 - 5:39 pm
eugene,
Most of the proteins listed at NowLoss.com/199 like fish, tuna, and seafood, and nuts have healthy fats
ADRIAN BRYANT | 03.27.09 - 6:22 pm
what are some type of foods that have healty fats?
eugene | 03.27.09 - 5:29 pm
potbelly,
Go to NowLoss.com/199 to see all the right foods
ADRIAN BRYANT | 03.05.09 - 7:47 am
how do i start with the right foods i"am so used to eating all the fatty foods i don"t know were to start
potbellyl |
03.04.09 - 9:50 pm |
Thanks Adrian
anonymous |
03.02.09 - 10:33 am
anonymous,
It's better to have an MRP after an intense workout but you shouldn't worry too much about how many MRP's and worry about how much protein you are getting to build muscle.
If MRP's are the only way for you to get protein - then drink more of them but you really need to get a wide variety of protein sources for maximum muscle growth
ADRIAN BRYANT | 03.02.09 - 6:24 am
how many MPR's should I have daily?(16 yrs. old)
Should I have one right after an intense workout?
anonymous | 03.01.09 - 10:23 pm
Jade,
Use acaloriecounter.com to keep track of calories
ADRIAN BRYANT | 02.17.09 - 9:54 pm
Hi,
im trying to follow your gaining weight system and doing the 6 meals a day plan. But wanted to know how can I keep track of the calorie intake if I am eating the foods on your fat-burning food list. There isnt a list of calorie for each. How can I break it down so i am not eating too little or too much calories and getting the right amount of proteins in each meal?
thanks
jade | 02.17.09 - 8:08 pm
Neil,
COrrect - building muscle or more mass is mainly dependent on how many total calories you eat + protein so YES...
The one who eats the most and trains correctly will gain more muscle but if A & B do the same exercises - both will get stronger "nuerologically" meaning they both be able to lift same amount of weight but of course...
If they eat more than the other - the one eating the most one certainly pack on more mass/muscle but...
BOTH would build some muscle or at least look better so I wouln't say it's a WASTE of time.
Tell me this or ask your self this - what is stopping you from getting the food/protein you need?>
ADRIAN BRYANT | 02.15.09 - 10:46 pm
Like you said that a person need protien and water and some other minerals to build muscles. Then if you have only alittle bit of them everyday then wouldnt it be harder to build muscles. When you compare person A who eats alot with one that eats alittle, person B, then there would be a difference if they do the same amount of workout. So A built alot of muscle while the other one built an average amount.
100% of the the workout built muscle for A and maybe 75% for B. Then where did the other 25% go for person B?
Neil | 02.15.09 - 9:40 pm
Neil,
wHAT DO YOU MEAN "i dont meet the requirements to build alot of muscles"?
ADRIAN BRYANT | 02.15.09 - 6:41 pm
hellooo
I got two question.... sooo if i dont meet the requirements to build alot of muscles, then where does the effort in exercising go to if i work out my arms? Does it improve the quality of the muscles i currently have?(like it becomes stronger but it doesnt build other muscles)
Neil | 02.15.09 - 12:39 am
Eustasie,
YES but...
If you're trying to lose fat and gain muscle then...
only expect to gain minimal muscle and you'll lose fat but not as much if you were just focusing on losing fat so...
you should focus on either building muscle or losing fat one at a time
Very good site, can I drink casein protein before I go to sleep as my main goal is to lose fat and build muscle.( I am overweight)
Eustasie | 01.07.09 - 8:29 pm
anonymous | 07.26.08 - 8:31 pm
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
8 steps To Look Good Naked
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