Creating a muscle building diet plan can be quite difficult as each plan should be carefully tailored to meet the needs of each individual. With the huge amount of circulating misinformation and confusion when it comes to nutrition, people tend to get lost or don’t know what they should be eating. In order to maximize ones muscle building diet plan, certain rules and information need to be considered and understood.
The most logical idea in creating a great diet plan is to keep it simple. This enables a person to stick with it easily and be able to achieve the long term results that they desire. The greatest mistake often seen is when people tend to choose a fast fixed complicated diet plan.
Being highly motivated in its early stages, they easily adhere to such plans over periods of weeks or months only to lose motivation at the end and go back to their old ways of eating. This type of diet is known as the yoyo diet. Keeping to a simple and comfortable eating plan will ensure a successful muscle building nutrition program.
Another good tip to follow in creating a diet plan is to maintain a healthy 6 small frequent meals per day or spacing meals between three hours. This ensures that there is a constant flow of energy into the body. Eating the regular three meals per day wont work as muscle building is a very active form of exercise. By spacing your meals to 6 meals a day, you maintain a state homeostasis and anabolism. This type of diet also enhances nutrient absorption and prevents an individual from overstuffing.
It is often quoted that a diet should contain 40 percent carbohydrates, 40 percent protein and 20 percent fat. But the appropriate type of diet should be created according to each individual’s needs.
Protein provides the essential amino acids for muscle repair and growth. In a healthy diet, the general rule is to take 1 gram of protein for every pound of bodyweight. This should also be subdivided within the 6 small frequent meal program. Remember to incorporate a good source of high quality protein such as lean meats, fish products and dairy products.
Carbohydrates are considered the protein sparing nutrients since they inhibit the breakdown of proteins to simple sugars. The required dietary intake for a muscle building diet plan should be 3 grams for every pound of bodyweight. However, this requirement can be tailored according to needs. Fat eliminating diets should incorporate 1 to 1.5 grams of carbohydrate only for every pound of body weight. Intake of carbohydrate should be subdivided accordingly within the small frequent meal plan. 25 percent of carbohydrate intake should be during breakfast and after working out. The rest of the requirement should be spread among the remaining part.
Fat intake is almost achieved when there is an appropriate intake of protein. Fats are a greater source of energy, supplying 9 calories per gram of fat. Remember to incorporate healthy fats such as fish oils in your diet plan.
In summary, a muscle building diet plan will only be effective when this is simple, comfortable and well fitted to the needs of an individual. Remember that each person has his or her own metabolic needs thus certain adjustments should be incorporated in the preparation of every muscle building diet plan.