Nutrition is the most important part of building muscle. You can spill blood, sweat, and tears on the weight room floor, but all that work will be for nothing without a proper diet. Contrary to popular belief, lifting weights does NOT build muscle – it breaks it down! The right combination of protein, carbs, and fats is necessary to build that tissue back up bigger and stronger than it was before.
There are tons of different dietary strategies for building muscle, and many of them work. However, there is a crucial “tip” that most guys don’t seem to understand. Does it have to do with a certain protein or carbohydrate source? How about a specific number of calories to eat? Nope! It’s cooking. If you really want to take your results to the next level, you’ve got to learn some kitchen skills. Here are a few easy ways to make some tasty, nutritious muscle-building food.
Here’s the problem – you need tons of protein to build muscle, but it needs to be lean. If you ate enough burgers and chicken wings to meet your daily requirements, you’d end up consuming hundreds of grams of fat! However, foods such as skinless chicken breasts, egg whites, and lean steaks can be dry and bland. You’ve got to cook them right to make them tasty.
One option is to use your grill. The smoky flavor that grilling provides can more than make up for the lack of fat on your meat, and the wide-open surface allows for easy bulk-cooking. You can also use a crock-pot or slow-cooker. Even the leanest of meats can taste great when cooked low and slow in some broth, tomato sauce, or other liquid. Finally, try blending different combinations of protein powder, yogurt, and fruit. You can make delicious, low-fat protein shakes in minutes with a few basic ingredients.
Carbs are essential for fueling your workouts, but you can’t just eat bread, pasta, and other refined starches. These foods are fine once in a while, but you need to focus on whole grains, potatoes, yams, and other fibrous sources of carbohydrates. Luckily, there are a variety of ways to make these foods taste great.
Instead of just eating oatmeal or cereal every morning, try sautéing some tasty breakfast potatoes. Simply chop up a potato or sweet potato, add a little olive oil to a pan, and cook until golden brown and delicious.
Also, try some different grains if you’re sick of oats and rice. Quinoa, wheat berry, and bulgur are all great alternatives that offer similar nutrition. You can cook them on the stove or in the microwave and add either sweet or savory flavorings. You don’t have to eat bland bowls of mush to build muscle!
Eating tons of fat will cause you to consume too many calories, but you still need a moderate amount of this essential nutrient. That’s good news, too, because fat is flavor! Adding the right fats to your meals will allow you to get great muscle-building nutrition while enjoying your food.
For one thing, you should be using a quality cooking fat like olive oil or macadamia nut oil. These products are rich in both flavor and healthy fatty acids. Also, try to eat a couple of handfuls of nuts every day. You can consume them by themselves, with fruit, or on a salad. You can even use the strong flavors of toasted nuts to complement mild-tasting proteins like chicken breast of white fish. You don’t need to TOTALLY avoid fatty proteins, either; red meat and whole eggs are great in moderation.
Learning how to use herbs and spices is probably the most crucial part of cooking good bodybuilding food. Most people just add some extra butter or sugar when they want more flavor, but you’re trying to stick to a certain amount of fats and carbs! Spices will allow you to make your food taste great without adding extra calories.
Everyone’s tastes are different, so start with a few basic products and build your collection from there. For dried spices, stock up on cinnamon, cayenne, black pepper, paprika, and some kind of curry powder. For herbs, keep basil, thyme, and oregano on hand at all times. Last but far from least, use plenty of salt! It brings out all of the other flavors in your food, and it’s not bad for as long as you drink plenty of water.
Article by Sixpackfactory’s Muscle Building Expert and Top Fitness Model Justin Woltering. Get more info on Justin at: http://www.justinwoltering.com/
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