The 5 Golden Rules of Muscle Building Nutrition

The bad news is that when it comes to properly fueling your body with muscle building nutrition, few people take the time to really figure out what they need to do to maximize their gains. The good news is that there are easy to follow rules that you can easily learn and incorporate into your day to day lifestyle. These 5 golden rules of muscle building nutrition will help you push past plateaus, gain lean muscle mass and shed excess fat.

Drink more water – Water should be your best friend when you want to maintain a healthy lifestyle. Water has countless positive effects on your body. Water increases your metabolism and helps you process foods quicker. Water enables your body to spread nutrients efficiently to all of its cells and helps maintain your overall health. You should hydrate not just during a workout, but before a workout, after a workout and all day long.

Eat more often – Eating only three times a day keeps your metabolism on low, and encourages your body to store fat and excess energy. The peaks and valleys of your energy flow can also leave you sluggish at times. You should spread out your daily caloric intake with approximately 6 smaller meals all day long. If you find on some days you just can't take the time to sit and eat, a whey protein shake or protein bars are a great quick fix, but be sure to incorporate some solid meals too. Not only will this keep your metabolism revving, but it can be a psychological boost to help you feel like you have more control over eating what and when you like.

Never Skip a Post Workout Meal – The most crucial time period for building muscle comes directly after a workout is finished. If you did a good job, your muscles should be shredded and torn from extra stress. So one of the key elements of muscle building nutrition is ensuring your muscles get the ingredients they need to repair and rebuild themselves. That means within an hour of your workout finishing, every single time, you need to eat a protein filled meal. Again, if you find you just can't find the time to get a solid meal, whey protein shakes are a great post workout protein source.

Maximize with supplements – Supplements help you live healthier, be stronger and maximize the hard work you put in at the gym. You don't have to purchase anything fancy, just stick with the basics. Use creatine to give your body extra energy to workout more; use glutamine to help keep your muscles healthy and fresh; use whey protein powder to reach your daily protein requirements and get your daily dose of vitamins for overall health and proper body functioning.

Follow the gram of protein per pound theory – The gram per pound theory is simple, and vital to real muscle building nutrition. The theory states that you should eat no less than 1 gram of protein per pound of your goal body weight. If you're trying to bulk up with muscle mass, your goal weight is how many grams of protein you should eat every day, at a minimum. Going from there, depending on your metabolism it may even be appropriate to eat between 1.2-1.5 grams of protein per pound of body weight. Good sources of proteins include turkey, chicken, salmon, tuna and other fish, lean beef and so on.

These 5 golden rules can help immediately jump start your program. If you've been hitting plateaus recently and can't work your way out of them, or if it seems that all of your time in the gym is wasted as you don't see the results you wish you did, than there's no time to waste. Follow these rules of muscle building nutrition and you'll see the difference it makes.

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