Nutrition Tips To Build Your Muscles- While Weight Lifting

Looking to build mass and power? Try these weight lifting tips to add a kick to your gains.


1- Consume at least one gram of protein per pound of bodyweight each day. For example, if you weight 150 pounds, you should be eating at least 150 grams of protein each and every day.


2- Consume at least 3 to 4 grams of carbohydrates per pound of bodyweight each day. Make sure that most of these carbohydrates come from comples sources such as pasta, rice, oatmeal, potatoes and yams and fibrous veggies such as broccoli and asparagus. The only time you should be feeding your body fast acting carbs is immediately after your workouts.


3-Ingest health fats from sources such as nuts and seeds, olives, flax seed and canola oils. Reduce your intake of saturated and trans fatty acids.


4-No need to starve yourself. If you want to add muscle, you need to consume calorie dense foods such as comples carbs.


5- Your diet ratio should be 50 to 55% carbohydrates, 25 to 30% protein and 15 to 20% fat.

6- Spread your eating over a minumum of five meals per day, taking in at least 30 grams of protein per meal. By spreading out your meals in this fashion will ensure that the nutrients for the muscle building process are constantly being supplied.


7- Drink alot of water! Try drinking at least one gallon of water per day. Water is essential for building muscle.


8-Consume more calories. Eat slightly beyond the point of satiety. Remember to eat a big, healthy breakfast.


9-When boosting your caloric intake, gradually increase the amount of calories over a period of 7 to 10 days. This way, you are using the extra calories as fuel as opposed to storing it as fat. If you find yourself stuck, gradually increase the amount of calories per day.


10-Eat at least 6 times per day, counting significant snacks such as protein shakes as meals.


Use these 10 weight lifting tips to increase your size and strength.

Use the above noted weight lifting tips in your muscle building program and you should be off to a flying start. As you progress in your program, make sure to challenge yourself and change your weight lifting routine around. This will add a new angle to your training and improve the weight lifting experience.