How to Gain Muscle Mass

Part 1 of 3

Eating the correct foods to maximize muscle gain is easily the most overlooked element of most weight programs. Truth be told, gaining muscle without food is impossible. It seems so simple and basic, yet most don't get enough of the correct nutrients to build muscle.
Dieting for muscle gain is simply a matter of eating correctly. Simply put, you must eat more calories than you burn. However, all calories are not created equal. In other words, some types of calories are not equal to others for gaining muscle. For example, if I said that you need to eat 2,000 calories per day to gain weight, and you eat 4 bags of potato chips each day, do you think you would gain muscle? Not likely. The majority of your weight would be fat. Why? This is this because potato chips, like most processed junk food, contain empty, nutrition-less calories. These foods do not provide you with the correct nutrient breakdown essential for gaining muscle.

High quality protein, which the body breaks down into amino acids, should be the center point of all your meals. Intense exercise increases demand for amino acids, which support muscle repair and growth. When you train with weights, you should eat a minimum of 1 gram of protein per pound of body weight. So, for example, if you weight 100 lbs., you should be eating at least 100 grams of protein per day. Consuming protein should be a goal for every meal.
To enable your body to actually assimilate and use the all the calories you ingest, you must reduce your meal size and increase your meal frequency. Splitting your calories into smaller, more frequent portions will enable maximum food absorption and efficient utilization of essential nutrients (six, evenly spaced, meals a day at three hour intervals). Your ultimate goal should be to provide your body with constant nourishment throughout the day.

You don't have to have carbs or fat at every meal, but you must have protein. When I say protein, I am referring to high quality protein derived from animal sources. Soy protein, tofu and bean curd have their place, but for getting bigger and stronger, the only protein you need to be concerned with are those found in whey, casein (cottage cheese), eggs, beef, poultry, and fish.

High Protein Foods

Whey protein

Eggs

Egg whites

Chicken breasts

Turkey Breasts

Lean Beef

Fish (tuna, salmon)

Protein bar

Soy protein (Isolate)

High Carbohydrate Food

Potatoes (baked, fries, hash browns)

Sweet Potatoes

Yams

Oatmeal

Cream of Wheat

Cream of Rice

Rice (Wild, and Brown)

Beans

Any green leafy vegetable

Bread Pasta

All cereals (hot or cold)

Healthy Fats

Olive oil

Sunflower oil

Safflower oil

Flaxseed oil

Walnuts

Avocados