It’s been said by many that getting in shape is 10% training, and 90% nutrition – and it’s probably true! Diet plays a huge role in how your look, how you feel in the gym, and how you recover and grow following a workout. Here are some factors to consider when designing your own ideal muscle diet.

Protein
You need to saturate your bloodstream with the amino acids delivered from protein rich foods, several times per day, in order to optimize your muscle building potential. Stick with lean meats, including chicken, beef, veal, and pork, along with egg, skim milk and whey protein sources. You should try to eat 30 grams of protein with each meal of the day.

Fats
They are required for proper organ health and brain function, but they also cause your hard earned muscle to remain hidden from view. Fat can be your best friend and worst enemy. Stick to getting your dietary fats from fish oil tablets and lean meats. Avoid the junk food! Fried foods contain fats your body doesn’t want or need, and will affect your health as much as your waistline. Avoid them as well!

Carbohydrates
Carbs are the fuel that allows you to train hard in the gym. You should be consuming at least one clean source of carbs for your frsit 4 or 5 meals each day. Cutting carb intake in the evening is fine to keep your body fat levels low. Your carbohydrate sources should include potatoes, rice, beans, and pasta.

Meal Timing
You should be eating about every three hours throughout the day. This doesn’t mean you should carry a stopwatch to ensure you are able to whip out your Ziploc baggie of tilapia during the movie at exactly 180 minutes… but it does mean that you should split your daily food intake up into 6 to 7 smaller servings, and consume one every three hours or so.

Vitamins
You should be using Vitamins B, C and E on a daily basis, along with multivitamins. Use fish oil for your essential fatty acids, and drink ¾ to 1 full gallon of water per day.

Variety
Trying to stick to a highly stringent diet will only lead to failure. Eat the foods that you enjoy. Don’t limit yourself completely from the occasional treats that you enjoy. Instead, consume them early in the day on a cardio day. It’s that simple. A few pieces of junk food each week will even boost your metabolism.

Consistency
After an initial drop in water weight as you introduce this new diet to your body, you may notice results aren’t coming as fast as you’d like. That’s okay! Do not jump into an extreme diet to add or lose weight very quickly. That is NOT a health muscle diet. Rather, look at the long term results of steady protein and carbohydrate consumption, coupled with consistent exercise. You’ll see results, but they will take months. It’s the turtle that wins the race, not the hare. Slow and steady!

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