One of the biggest mistakes most trainees make is in their diet. They think that as long as they go to gym, trained hard and never worry about their nutrition, they will surely get big and build muscles.

Many top experts consider nutrition to be even more important than what you accomplish in the gym. The fact is when you train hard and break down muscle fibers, your body requires proper nutrition to facilitate recovery and muscle growth.

When you trained hard you must provide your body with high quality of protein, carbohydrates, fats, minerals and water throughout the day.

When it comes to building muscle, the most important thing to realize is you must consume more calories than your burn.

This does not mean you can consume any calories like, chips, ice creams or French fries because not all calories are created equally.

You must consume proper calories for gaining lean muscle weight.

There are 3 food groups that you should be consuming for proper lean muscle gain.

Protein

This is the most important nutrient for building muscle because it is responsible for muscle growth and repairing damaged muscle tissue.

You should be consuming 1-2 grams of protein for every pound of body weight daily. So if you weigh 150 pounds, you should be consuming 150-300 grams of protein every single day. Some of the high quality proteins are

Poultry

Lean Red Meat

Fish

Eggs

Skim Milk

Nuts/All Natural Peanut Butter

Cottage Cheese

Whey

Carbohydrates

Carbohydrates are also important because it provides energy for your body and brain. Carbohydrates aid in the absorption of protein and eventually broken down into simple form like glucose. Choose carbohydrates that are on the lower end of glycemic index (such as oatmeal, brown rice or apples) as they provide your body with a steady stream of energy and prevent large fluctuations in blood sugar levels.

Fats

If you want to achieve maximum gain in muscle, do not be afraid of fats. Not all fats are created equally. Consuming a right amount of unsaturated fat daily will accelerate your lean muscle gains while also minimizing the rate at which you store body fat. Some good sources of unsaturated fat are flaxseed oil, olive oil, sunflower oil, walnuts, all-natural peanut butter and avocados. A bit of saturated fat is okay, just don’t go overboard.

http://muscle-gain-truth.blogspot.com/2007/04/why-proper-muscle-building-nutrition.html

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