Foods That Build Muscle - Nutrition Tips

Nowadays you can find huge amount of suggestions and tips on proper foods that build muscle. Everyday in magazines and other mass media you can find newest suplements and nutrition plans. However basic nutrition principles for bodyduilders are not changing as the time passes.

Every beginning bodybuilder has to follow 3 main nutrition principles:

To eat everything and more (of course, include more proteins (meat, fish, dairy products) and complex carbohydrates (different porridges) into the nutrition);
To eat often in order not to hunger;
If, despite persistent trainings your weight does not increase you eat too little and you should increase your diet.

During the first 2 years of training it is no point in limiting your nutrition, but don’t overstep the bounds of common sense.

Also you have to remember that it is impossible to increase muscle capacity and not to build up fat layer without using growth hormone and steroids. But do not be dissappointed, if you gain wieght, it is much easier to build muscles having significant body mass, than being super skinny. Of course you have to make your bodybuilding routines. If you only eat a lot, you will gain fat and no muscles!

Also you should increase the extent of your diet gradually (similarly to the weights of poundage), i.e. giving your organism time to get used to a changed nutrition habits.

You can follow sample 3 stage nutrition plan to support your bodybuilding activities:

Ist stage - foods that build muscle

Breakfast: 2 eggs, 100 grams of meat, poultry or fish, 200 grams (1 glass) of milk, 1 slice of black bread (all that is approximately 50 grams of protein)

Lunch: the plate of oatmeal or buckwheat porridge, 200 grams of milk or juice (15-20 grams of protein)

Dinner: 200 grams of chicken soup, 100 grams of meat, poultry or fish, 1-2 slices of black bread (42-45 grams of protein)

Afternoon's luncheon: 100-150 grams of cottage cheese, 1-2 spoons of honey, 1 slice of black bread (20 grams of protein)

Supper: 200 grams of meat, poultry or fish, baked potatoes (2-3) with butter or sour cream, 100 grams of salad (42-45 grams of protein)

The first stage includes 3 weeks. If your weight does not increase, move to the second stage.

IInd stage - foods that build muscle

Breakfast: 2 eggs, 100 grams of meat, poultry or fish, 200 gram (1 glass) of milk, 2 slices of black bread with butter (55 grams of protein);

Lunch: the plate of oatmeal or buckwheat porridge, 200 grams of milk, short pastry without hard sauce (15-20 grams of protein);

Dinner: 200 of grams of meat, poultry or fish, 2 slices of black bread, 200 grams of chicken soup, 100-150 grams of boiled beans, fresh fruits (71-72 grams of protein);

Afternoon's luncheon: 100-150 grams of cottage cheese, 1-2 spoons of honey, 1 slice of black bread (20 grams of protein);

Supper: 200 grams of meat, baked or boiled potatoes (2-3) cream, 100 -120grams of vegetable salad (59 grams of protein).

The 2nd stage lasts until you stabilize your weight. Then you can move to a new menu.

IIIrd stage - foods that build muscle

Breakfast: 2 eggs, 100 grams of fish, 200 grams of milk, 2 slices of black bread , the plate of oatmeal porridge (55-60 grams of protein);

Lunch: 100-150 grams of boiled beans, 100 grams of cottage cheese, fruits (20-25 grams of protein);

Dinner: 200 grams of chicken soup, 200 of grams of meat, poultry or fish, 2 slices of black bread with butter, 200-300 grams milk (74 grams of protein);

Afternoon's luncheon: 200 grams of cottage cheese, 1-2 spoons of honey, fruits, raisins, short pastry (30 grams of protein);

Supper: 200-300 grams of meat, poultry or fish, buckwheat porridge or potatoes, 150 grams of fresh vegetables, 200 grams of milk (60-63 grams of protein).

Don’t be taken by advertisements and don’t buy tens of different supplements. Begin with one protein-carbohydrate mix.
Don’t forget that any circumspect workout will not have effect without appropriate nutrition.