Protein is the major component in your diet that is a must when it comes to building muscle. It should be the base of every meal and snack. Your body needs plenty of protein every day to be able to grow new muscle tissue.
Aim for at least 25g of protein with every meal, the more the better. The protein should be complete sources such as chicken, beef, eggs, whey, fish and milk.
Fats play an important role in muscle building
The fats should be healthy, this means eating plenty of olive oil, nuts, butter, coconut products, dairy products and fatty fish.
The only carbs you will need to consume when bulking up your muscle mass are fruits and vegetables. All the other carbohydrates out there won’t aid in any way. The nutrients found in vegetables and fruits far surpass that of any other carbs out there.
Eat plenty of fibrous vegetables with all your meals. Eat fruit mainly in the mornings and after an intense workout, these are the only times your will really need the extra glycogen. The rest of the time your will get you energy from fats.
There are a few supplements that help boost your muscle gains and overall healthy. However supplement are just things that should give you that little edge and should never be fully relied on for muscle gains. It is completely possible to gain a lot of muscle mass very quickly without the use of expensive supplements.
The most effective supplements to use are fish oils, creatine and whey protein. These are the only ones you will need. You shouldn’t use a multi vitamin supplement as this will only stop your from eating as many vegetables and your body can’t process all the vitamins at once; resulting in expensive urine.