The majority of your muscle building happens when you are resting, and especially when you're asleep. Thats why sometimes you will get muscle pains when you are waking up the next morning.
When do we really need to eat the food for building Muscle Mass?
1. Increase the frequency of having your meals, but not by simply eat your heart out every time you have a meal, instead have a simple meal with good nutrition on each meal. When you eat a big meal, you body does not need all the nutrients from that meal right away, so it stores them, as fat. By eating smaller meals more frequently you only give your body what it needs, and it uses all of what you give it. This equals faster muscle growth and less fat storage.
2. The important time to eat is straight after your workout. Your muscle will go straight into repair mode as soon as your completed your workout, so you should feed them as soon as
possible after you finish your workout.
2. Eat whole grain wheat, brown bread, brown rice and potatoes 2-3 hour before you do your exercise. These food are needed for increasing your energy and keeping your energy levels up throughout your day. Remember not to eat too much carbohydrates in one meal, your body will tend to try to store them as fat. Try to eat small doses of carbohydrates in each meal for optimum energy levels. Pasta and Rice are easy to prepare and they provide excellent sources of carbohydrates to give energy for exercise and speed recovery afterward.
1. Eggs - Muscle-Building, Immunity, Vision , One egg provides more than 6 grams of protein and 78 calories. They contain A and B vitamins to enhance immunity, nerve response, and vision.
2. Waffles - Cardio Fuel
waffles are great breakfast choice if players are going to be running in the morning, since eggs could turn stomachs.
3. Cold Cereal: Choose dense cereals (as opposed to flaked and puffed types), such as granola, Muesli, Grape-Nuts, Oats and Wheat Chex. Top with nuts, black beans, sunflower seeds, raisins, banana, and other fruits.
4. Hot Cereal: Cooking with milk, instead of water, adds more calories and increased nutritional value. Adding other foods such as: powdered milk, peanut butter, walnuts, sunflower seeds, wheat germ, or dried fruit will all add calories as well as needed mono and polyunsaturated fats.
5. Eat Fruits: Bananas, Pineapples, Raisins, Dates (Tamar), Apple,Cranberry, Grape, Pineapple, and Apricot. You can also drink them in a form of Juice.
6. Eat Sandwiches instead of expensive Power Bars. You can also stuff it with tuna salad, chicken, or other fillings and spread it with peanut butter, mayonnaise and jelly to make an inexpensive, healthful, and high calorie diet.
7. Get the right source of Proteins: If you want to gain lean muscle mass, eat lean muscle mass. Grilled boneless, skinless chicken breast, is one of the easiest elements of any meal. Swordfish, tuna, salmon, and halibut are also good source of proteins and high in omega-3 fatty acids, they help muscles repair faster, and improve immune functions.
8. Eat those green Vegetables, Spinach is the ultimate man food. Like fruit, vegetables are a staple food group for replacing water lost through sweat. Plant sterols also aid in muscle repair.
9. Remember to take in those minerals as they can loss through your sweats. Replace this salts by drinking sports drink (that have natural salts for isotonic balance). Include more sodium-rich foods to help you retain water and avoid muscle cramping.
10. Drink Fat-free Milk to get more Calcium for your bones. Milk also assistsin muscle contraction through high magnesium and potassium content, which can control nerve function and prevent muscle cramping.
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