Five Great Muscle Building Foods

Here are some great muscle building foods. Try them and you will find that investing a few minutes in the kitchen is equally important to develop muscles.

TOAST WITH AVOCADO

With this recipe you will start the day right and helps beat mid-morning hunger.

INGREDIENTS:

1. 2 teaspoons mustard.
2. 2 slices whole wheat toast.
3. 1/2 avocado, peeled, sliced.
4. 1/2 thinly sliced tomatoes.
5. 1 teaspoon of oil
6. extra virgin olive.
7. 4 leaves of fresh basil chopped.
8. 1/2 tablespoon ground flaxseed.
9. Salt and pepper to taste.

HOWTO PREPARE:

Spread the toast with mustard and top with slices of avocado and tomato. Drizzle with oil. Add the basil and flax, and salt & pepper to taste.

Nutritional content per serving: 394 calories, protein 11g carbohydrate 44g 21g of fat (2.5 g saturated) 14g of fiber, 112mg of sodium.

TUNA SALAD AND CELERY

With its generous protein content, tuna is the perfect snack between breakfast and lunch.

INGREDIENTS:

1. 2 cans of light tuna is low in salt.
2. 1 tablespoon balsamic vinegar.
3. 1/4 cup chopped onion and apple.
4. 2 tablespoons plain yogurt.
5. Ground black pepper to taste.
6. Celery 14 washed.

HOW TO PREPARE:

Drain the tuna and pour into a bowl. Add vinegar, onion, apple, yogurt and pepper. Fill celery stalks with the mixture. Cover with plastic wrap and store in refrigerator until ready to eat. Makes seven portions.

Nutritional content per serving: 50 calories, protein 7g, 4g carbohydrates, 1g fats (saturated 0g) 2g fiber, 80mg sodium.

STUFFED PEPPERS

Tasty morsels of meat that bring a huge dose of protein.

INGREDIENTS:

1. 4 peppers (green, yellow or red).
2. 1/4 teaspoon of extra virgin olive.
3. 1 lb of lean beef.
4. 1 egg white.
5. 1/2 cup chopped onion.
6. 2 tablespoons canned corn.
7. 1 tablespoon chopped fresh parsley.
8. Pinch of ground black pepper.
9. 3/4 cup tomato sauce.
10. 1 teaspoon of sauce
11. horseradish (optional).

HOW TO PREPARE:

Heat oven to 375° F and bgin beheading and cleaning peppers. Then drizzle with oil on the outside. In a large bowl, pour the meat, corn, egg, onion, parsley, black pepper and a third of the tomato sauce. Mix well. Place the peppers on the tray (cut side up) and bake for 40 minutes. Remove them from the oven. Mix remaining tomato sauce with horseradish and sprinkle the peppers. Let 10 minutes. You will have four servings.

Nutritional content per serving: 217 calories, protein 27g, carbohydrate 16g, 6g of fat (saturated 2g) 4g fiber, 96mg sodium.

ROASTED NUTS

This mixture is the perfect home for mid afternoon. It has it all: healthy fats, proteins and antioxidants.

INGREDIENTS:

1. 2 cups of unsalted almonds.
2. 2 cups unsalted pecans items.
3. 1 cup unsalted nuts games.
4. 1/4 teaspoon of ground red pepper.
5. 2 teaspoons dried rosemary.
6. 2 teaspoons dried oregano.
7. 2 teaspoons of paprika.
8. 2 teaspoons ground black pepper.
9. 1/2 teaspoon of salt.
10. 2 tablespoons olive oil.

HOW TO PREPARE:

Heat oven to 300° F. Meanwhile, pour the nuts and herbs in a bowl and mix. Add the oil, spoonful by spoonful, and stir well. Spread the mixture on a baking plate in an even layer. Let it cook for half an hour or until golden. A tip: remove it from time to time so that the nuts are evenly toasted. After removing from oven, let the mixture cool before storing in an airtight container. Makes 20 servings.

Nutrient content (1/4 cup): 240 calories, protein 6g, carbohydrate 6g, 24g of fat (2g saturated), 59mg sodium.

CHICKEN SALAD SANDWICH

There is evidence that eating protein before training favors muscle growth. You know, do not skip the snack.

INGREDIENTS:

1. 1 stalk of chopped celery.
2. 1 tablespoon chopped onion.
3. 1 tablespoon pine nuts.
4. 1 teaspoon (but generous) hot mustard.
5. 1 teaspoon of fat free sour cream.
6. 1 teaspoon of yogurt.
7. Pinch of ground black pepper.
8. 2 chicken breasts shredded.
9. 4 slices of bread.
10. 2 large lettuce leaves.

HOW TO PREPARE:

In a large bowl,mustard, combine the celery, pine nuts,onion, sour cream, pepper and yogurt. Divide the mixture on two slices of whole wheat bread. Top with lettuce. Note that you will have two servings

Nutritional content per serving: 267 calories, protein 28g, 31g carbohydrate, 5.5 g of fat (saturated 0g), 11g of fiber, 410mg of sodium

These muscle building foods are fantastic for packing on pounds of muscle. it is important that you supplement your long hours in the gym with the right nutrition. Follow these recipes and you will see better muscle building results in no time.

For more information on muscle building tips, nutrition, and training programs visit http://www.dailyworkoutreviews.com

Article Source: http://EzineArticles.com/?expert=Rob_S_Lewis

Click Here for More Helpful Guide 

The Big Picture in Body Building

When a person decides that he or she wants to get into body building as a sport, it’s important to look at the big picture before starting out.  You’ll need to look at your new quest as a lifestyle change and know what you’re in for before you even start.  The big picture in body building is where you will want to end up.

That means setting personal goals when it comes to your body building journey.  What do you want to look like when you are at your peak?  Do you have a specific person in mind that you want to emulate?  Keep that picture in your mind as you are working out as motivation.

You will also want to consider what type of goals you have for yourself as a result of your body building.  Are you wanting to lose weight, do you want to eventually compete, or do you just want to live healthier?  Keeping that picture in your mind as well will help you become more focused and more effective while body building.

The big picture of body building also includes living a fully healthy lifestyle.  That means eating right and getting the right amount of rest to make your workouts count every day.  You’ll need lots of different vitamins and minerals that can work inside your body and make your muscles work harder so they are well-defined and toned.

Are you wanting to ultimately compete in body building contests?  If so, the picture of body building you carry with you will be different than that of a person who is just striving to become fit.  You will want to concentrate on specific muscle groups and work them to their fullest potential.

Do your research before you start body building and look at pictures of people who at their muscle building peaks.  See what they look like and then keep that picture in your mind as you strive for your own personal fulfillment.

Body building is really more than a sport – it is a mind, body, and soul endeavor.  Keeping the big picture always at the forefront of your mind will make your body building more efficient, more effective, and will grow your body to new proportions.

The picture of body building is more than just an oily, greased up man or woman standing on a stage and flexing their muscles.  Today, body building has evolved to include the picture of health and wellness as well.  Those who remember that will become everything they ever dreamed of and will make that picture in their minds become a reality.

Click Here To Learn More 

Body Building for the Real Man

Body building has always been thought of as a man’s sport.  It’s true that most top-notch body builders are men.  If you are a man interested in body building, you really have some advantages that can help you tone and sculpt a beautiful body.

The first thing you need to keep in mind is that you are naturally able to mold an amazing body.  As a man, your body building goals are already enhanced because of the natural hormones that your body produces.  Testosterone helps you have more effective workouts and also helps you work out longer.  This gives you a bit of an edge over your female counterparts.

When you are undertaking a body building program, a real man does his research and knows what exercises will maximize his body mass.  He then works hard to make sure that he can achieve the goals that he has set.  Building muscle mass requires some hard work and the old phrase “no pain, no gain” takes on a whole new meaning for the real man who is interested in body building.

You need to focus mainly on an intense workout that will tone and sculpt the specific muscle groups that you need to work on.  Focus on varied exercises that will provide a great workout for various muscles.  You need to be sure that you aren’t neglecting any areas during your body building routine.

Nutrition is also a very important component of a body building routine for a real man.  If you aren’t getting the nutrient you need, you won’t be doing yourself any favors.  You must make sure that you have adequate protein as well as carbohydrates that provide you with energy to work as hard as you need to.

Getting plenty of rest is also very important.  Your muscles grow while you’re sleeping.  But your muscles also repair themselves at night from the damage you’ve done to them during the day.  When you get an adequate amount of rest, you will be doing yourself a real favor when it comes to your body building routine.

Body building for the real man doesn’t always mean grunting and straining to lift big weights.  What it does mean is that you are trying to sculpt your muscles so that they become everything you always dreamed they could be.  Yes, body building is a difficult undertaking, but when you see the end results, you will be more than satisfied.

  

Click Here for More Helpful Guide

What Are the Best Natural Supplements For Bodybuilders

When it comes to bodybuilding supplements, the word "natural" can have any one of a number of meanings. Some experts believe that natural bodybuilding means to shun all forms of bodybuilding supplements, opting for a regimen that includes proper diet and workout routine. However, since most athletes believe that some supplements are a necessity in achieving their desired goals, this article is aimed at educating the reader on what exactly a natural supplement is. In addition, we offer a bodybuilder's supplementation guide listing some of the highest quality ingredients to look for.

Natural bodybuilding supplements are made of substances that your body creates naturally. The science of supplements maintains that these natural ingredients are depleted in the course of daily workouts. You may need to replenish your body's supply of natural substances by introducing natural bodybuilding supplements. It is even more urgent when it comes to supplementing minerals and vitamins that the body uses and needs to have replaced. Other substances such as amino acids may need natural supplement enhancement for the body to support the workout regimen.

Only The Best Ingredients

Protein is probably among the best natural supplements to include in your program. Protein consists of amino acids, the building blocks of muscle. Protein is available as a fast-acting whey product, best used after workout to nourish tired muscles. Slow-acting casein is best taken at night, as its job is to work to rebuild muscle as it rests. Creatine and glutamine are also important elements in reaching your muscle toning goals, giving your muscles energy and strength to power through workouts, making them more effective. Finally glutamine assists in the muscle's recovery process, during the time that your muscles rest and build up.

Why Minerals and Vitamins

Even fitness enthusiasts who shun substances agree that those natural bodybuilding supplements that contain essential minerals and vitamins are critical to good health.

Vitamins A, C and E are the best to find in a natural supplement. Since vitamin C may increase the body's testosterone levels naturally, consuming it as a supplement may lead to more effective workouts. Vitamin E is an immune system booster, which is necessary for athletes who may unwittingly be diluting their immunities by over-working their bodies. Vitamin A helps with the body's production of glycogen, the body's natural energy fuel. Additionally, it can aid in protein production to enhance muscle growth.

The best natural bodybuilding supplements can make or break the effectiveness of your weight loss program. Choose the natural bodybuilding supplements best suited to your needs, and replenish the essential nutrients that can be lost in rigorous workouts.

Roy Forchet has been writing articles for almost 3 years. Come and visit his latest website at http://www.livingroomfurnituresets.net/ which helps people to deal with a living room furniture sale when they plan to renovate or buy new living room furniture.

Article Source: http://EzineArticles.com/?expert=Roy_Forchet

Free Weight Training Exercise to Get Crazy Muscle Gain - The Exercise Puts on the Most Muscle Fast

A lot of people want to build muscle and achieve the physique they desire. However, it can be challenging to build muscle if you don't know how to properly do so.

Most people that have already succeeded in building muscle mass understand that training with free weights is extremely important. Along with training with free weighs, it's also important to adapt to a regular workout routine and consume adequate protein so you can minimize risk of injury, build the most muscle possible, and increase your body's ability to recover.

When training to bulk up you should utilize free weights to build upper body muscle mass. The free weight training exercise you should focus on performing is the fly. Use free weights to perform bench presses and vary these exercises with flies.

It is important for you to execute fly exercises safely. Lay down on a bench while holding an equal weight in each hand. Now lift the weights above you until the weights nearly touch. Make sure you keep the weights in line with your chest. To complete the fly exercise safely you must lower the weights smoothly and steadily to the beginning position. Make sure your elbows do not dip lower than your shoulders, or else your shoulders can suffer from injury.

When utilizing this free weight training exercise you should focus on using heavier weights but make sure you perform fewer reps, which is the key to building the most muscle. You can also use free weight exercises to build muscle in your lower body.

To effectively build the most muscle mass in your lower body you should focus on performing calf raise exercises, squats, and lunges. When you utilize the proper free weight training exercises you will find it hard not building the muscles you desire.

If you want to transform your body into an attractive, ripped physique, then you need to start training the right way. These Muscle Building Programs will eliminate all the guess work and take you straight to your goals in the shortest time possible. Click Here if your serious about reaching your fitness goals and learn how to add 25 pounds of ripped muscle to your body frame 6 months from now.

Article Source: http://EzineArticles.com/?expert=David_Dowdell

Natural Bodybuilding - Key Components For Success

Natural bodybuilding is all about achieving your body's maximum potential without using steroids or other growth enhancing drugs, and is the healthiest way to develop your ideal physique. It is a combination of intense weight training and a healthy, balanced diet. Natural bodybuilding is not simply building muscles but also incorporating a better quality of life as bodybuilding can be instrumental in keeping the bodybuilder healthy as well as developing other desirable qualities such as dedication and focus. Natural bodybuilding is growing in popularity largely due to the public's negative opinion on steroid use.

Nutrition

Nutrition accounts for 70% to 80% of success in building a good physique. The biggest problem in natural bodybuilding is, in my opinion, the alarming number of people that screw up perfectly good training with poor nutrition. Nutrition should provide the proper balance of protein, fat and carbohydrates so that your muscles can heal and build. A natural bodybuilding diet, like any diet that works to bolster nutrition, focuses on fresh, natural, whole foods and eliminates processed foods, as a general rule. You will also be eating smaller, more frequent meals throughout the day. Typically, these meals are spaced approximately 2-3 hours apart for a total of 5-7 meals per day. Depending on your nutritional goals, your overall diet should consist of approximately 40-50% complex carbohydrates, 30-40% protein, and 10-20% fat. Also, it is very important to drink plenty of water throughout the day, especially if you're consuming large quantities of protein.

Supplements

Some supplements are considered acceptable for natural bodybuilding, in particular protein shakes. However, many supplements such as testosterone boosters are considered unnatural as they directly affect the body's hormonal balance. In other words, natural athletes who choose to build their body naturally have to stick to a regimen of well structured bodybuilding diet along with some performance enhancing supplements like whey protein, creatine & l-glutamine. Taking a good multi-vitamin supplement is also highly recommended.

Training

The principle of natural bodybuilding is that you can get the body you desire solely by weight training and eating healthy foods. Since we have already discussed nutrition and supplementation, let's quickly discuss weight training. The reason I chose to discuss weight training last is because it is probably the least important component for your overall success in natural bodybuilding. In other words, you could have the best program for building muscle on the planet, but without the proper nutrition to support muscle growth your gains will be stopped dead in their tracks.

There are many training programs out there but what I recommend is to train every other day for 3 days per week. Each day you will focus on a different group of muscles. For example, on day 1 you would do legs/abs, day 2 chest/shoulders/triceps, and day 3 back/biceps/forearms. This schedule provides enough time away from the gym to allow each muscle group to recover and grow; therefore, avoiding the dreaded effects of overtraining.

The core of your weight training program should consist of compound lifts such as the bench press, squat, dead lift, chin-ups, dips, etc. For all the lifts in your program, you should do 2-3 sets of 5-7 reps. This will give you the greatest improvement in strength and muscle mass. For your main muscle groups such as your legs, chest, and back, you should do about 3-4 exercises for a total of 6-8 sets for each muscle group. For your abs, triceps, shoulders, and biceps, you should do an additional 2 exercises for a total of 3-4 sets for each muscle group. The reason we do less exercises for the latter is that they have already received some work during the compound movements we did. This training information should give you a good starting point to fill in this last component of your natural bodybuilding regimen.

Natural bodybuilding is a way to body build without the use of artificial drugs or substances. Therefore, in my eyes, it is a much better training system than anabolic induced bodybuilding. The key to developing your physique through natural bodybuilding is to remember that it does not happen overnight. You must never lose sight of your goals, and what you hope to accomplish no matter how slowly you feel you may be progressing. Good luck!

Mark Petersen is a healthcare professional who specializes in sports medicine and physical fitness. To get more information about building muscle and to sign-up for our free muscle building email course, please visit [http://www.MuscleGainTruth.net]. Also, to discover which muscle building program Mark and his online team ranks above all others, please visit http://www.MuscleProgramReview.com

Article Source: http://EzineArticles.com/?expert=Mark_Petersen

Body Building National Championship

When you start competing in body buildings contests, you have many, many choices.  Mention a national body building national championship, and the choices are just as diverse.  There really is no one national championship for body building, there are many.  But some are considered more important than others and carry more weight.

National body building championships are sponsored by various organizations.  For example, the NPC National Body Building championship contest is thought to be one of premier contests among serious body builders.  NPC (National Physique Committee) is a very well-respected organization and their national championship events are always well-attended.

Many body building national championships are sanctioned by NPC.  If a contest carries the NPC name, you know you’ll be entering a competition that will be well-run as well as carry some weight.  If you’re lucky enough to win one of their body building national championships, you can wear the title with pride.

The Amateur Athletic Union (AAU) is another organization that sponsors national body building championships.  These contests are, obviously, for amateur athletes and can be great places for beginning body builders to start out with before moving on to more involved contests.

Then, of course, you have the Mr. and Ms. Olympia contests which often are considered THE national body building championship competitions.  Made famous worldwide by Arnold Schwarzeneggar when he won back in the 1970’s, these contests are highly competitive with the winners often looked upon as people with perfect bodies.

Some body building magazines will also hold their own national championship contests.  Magazine like Muscle & Fitness and Flex will sponsor body building contests and feature the winners in their magazines.  These contests can be great ways to gain some incredible exposure for you as a serious body builder.

When you are looking for a body building national championship, find one that is sponsored by a well respected organization such as the NPC.  When you participate, know that the others are out to be considered the best in the country just as you are, so you will want to be on top of your game when competing.

If you are lucky enough to win a body building national championship, you will be an award winning body builder.  That’s a title you can be proud of and one that you should let people know about.  You will be taken seriously as a body builder when you win a body building national championship, so be proud of your accomplishment.

So get out there and compete!  You’ve worked hard, it’s time to show off your body and gain notoriety for your efforts.  Body building national championships are the way to go.  Good luck!

Natural Bodybuilding Workouts For Fast Natural Gains

Natural bodybuilding workouts are getting a lot of attention lately. This is mainly due to all monsters you see on bodybuilding shows these days. Just for looking for natural muscle building workouts, you are actually being very smart. So give yourself a round of applause and a pat on the back (but not at the same time).

The reason I am praising you, is that you understand that you must follow natural muscle building workouts. Not workouts done by pro bodybuilders. Who are probably taking performance enhancing drugs, have elite genetics and recovering ability.

I am going to give you some guidelines to follow for your natural muscle building workouts and how they should be structured. So without further ado, lets get down to business.

Keep Your Natural Bodybuilding Workouts Under 1 Hour

A bodybuilding workout (or any weight lifting) puts a lot of stress on your body and is very metabolically demanding. Around the hour mark of your natural bodybuilding workout, a hormone called cortisol is released. When this happens your body starts to burn muscle for energy. I think you will agree that is not what you want when trying to build muscle. Besides, if your workouts are lasting longer than an hour, you are probably not working hard enough.

Workout Your Legs

For the love of god, please workout your legs, I cannot stress this enough. Yeah I know you just want big guns and a 34DD chest. But did you know that working your legs will give you bigger muscles everywhere else? Yea that's right.

This is due to hormones mainly; Testosterone is released and elevated when you work a lot of muscle. But the only muscles in your upper body that elevates testosterone, is the back. Therefore if you are doing chest and biceps all the time, you are missing out on a whole host of testosterone.

The whole point natural bodybuilding workouts is to get the most out of your training for the natural trainee. Remember, work the legs; the entire body will grow.

Taper Your Volume To Match Your Frequency

This is kind of related to the previous tip, but deserves its own section as it will help you pack on muscle mass. The worst thing a natural trainee can do is do to much to often. There is nothing wrong with you wanting bigger guns and other 'mirror muscles'. But your natural bodybuilding workouts must fit in with an entire bodybuilding routine.

Your workouts must have a purpose and reason for doing something. Want a barrel chest? Fine, but you must modify your entire workout routine to supplement this. I can help you there of course and will show you how.

Natural Bodybuilding Workouts Conclusion

Natural bodybuilding workouts are a very clever way to build muscle mass fast. They must however be planned right for them to be effective. Not thrown together with no real goal in mind.

You have maybe already work this out, so it is now time to take your training to the next level. To help you do this I have a whole host of free natural bodybuilding workouts to give you. To get them just click the link: Click here to get your free natural bodybuilding workouts

Article Source: http://EzineArticles.com/?expert=William_Coulter

How to Gain Muscle and Burn Fat Quickly - 7 Tips to Guarantee Your Results Quickly

Excessive fats in your body can be the main cause of various diseases and complications, which is why it is important for you to learn how to gain muscle and burn fat quickly. This can help you prevent conditions such as obesity and other heart-related diseases which is often due to excessive body fats. That is the primary reason why it is important to get rid of these excess fats and you can do this by getting into a healthy diet and a proper exercise routine.

Diet

For you to be able to understand how to gain muscle and burn fat quickly, you must first learn how to follow a healthy diet plan. This diet plan should be low in fat and high in protein. Remember that it is necessary for your body to have an adequate source of energy which comes from natural resources. Here are some foodstuffs that can help you achieve your goal of burning fat and building muscles:

Fruits

These should include berries, bananas, apples, papaya, watermelons and peaches as these types of fruits can provide you with all the energy you need. On the other hand, citrus fruits such as lemon and oranges can help you reduce the excess weight.

Cereals and pulses

Various types of pulses, such as peas and lentils, are rich in protein. You can also get this from protein supplements or whey protein which may usually come in liquid or powder form.

Vegetables

These should also be included in your diet, such as spinach, cabbage, lettuce, cauliflower and sprouts among others.

Fish, meat and poultry

In order to learn how to gain muscle and burn fat quickly, you should know the foods that are essential to your diet and these includes fishes such as tuna, salmon, mackerel, sardines and herring. Poultry should be on your list as well, instead of going for animal meat. But take note that your consumption of dairy products should be moderate.

Water

Drink at least 6 to 8 glasses of water daily. Having green tea is effective when it comes to weight loss as well, but cut down or eliminate junk foods in order to get rid of those excess fats quickly.

Exercise

This is essential in learning how to gain muscle and burn fat quickly as well. Make sure to learn various cardiovascular exercises to burn fat and get into an exercise routine to gain muscle.

The tips mentioned above can definitely help you when it comes to learning how to gain muscle and burn fat quickly. Take note that complete rest and getting enough sleep is essential as well to keep your body healthy and fit.

If you're not losing your ugly body fat in 14 days yet, then this one simple secret trick may be all you need to get the results you're looking for. Want to find out what the simple trick is for FREE? Then click on the link below.

[http://www.LoseBodyFatIn14Days.com]

Article Source: http://EzineArticles.com/?expert=Harris_Ally

Are You Looking to Buy Bodybuilding Supplements

It is fair to say that as individuals we all strive to have a great body. Beauty and a great body is not defined by anyone other than yourself. What is great to one person is ugly to another. Whatever your definition of looking great, if it involves changing the way your body looks through a change of eating habits or exercise then this takes a lot of hard work and commitment.

For those who define a great body and as muscular body have perhaps the most difficult task in terms of shaping and defining specific muscle groups. Often bodybuilders will go through periods of hitting that plateau stage where things don't seem to be moving as fast as they would have liked body wise. Perhaps they need that extra bulk or more muscle tone or definition. Often when a bodybuilder finds themselves in this position then they will look to buy bodybuilding supplements. Body building supplements are a great way to get extra nutrients, muscle building and fat busting power into the body and these can work extremely well along side your usual regime of exercising and healthy eating.

There are various different types of body building and fat burning solutions and you must keep this in mind when you are looking to buy bodybuilding supplements. Some of the most readily available and popular supplements are protein drinks. Many bodybuilders who are starting out find that the protein shakes are the first nutritional supplement they buy, but why? Protein is required for muscle production and for many more important physical functions. Our bodies need this protein to function and to heal when we have an injury. Protein itself can even protect your muscles whilst training so that you don't suffer any bad injuries.

So when is the best time to take a protein shake? Generally this is after you have finished a workout so that the protein can begin its healing process immediately. A liquid shake is considerably better for your body over solid food types as fluid can be digested far quicker and will reach the muscles within 30 minutes!

Whey protein is by far the most popular of shakes when people are looking to buy bodybuilding supplements. This is readily available in shops and online and even in supermarkets nowadays with the increase in people striving for fitness and good nutrition.

Casein is another very good protein which is milk derived as is whey protein. Casein is digested much slower than whey and studies have shown that through taking a mixture of casein and whey, an individual can build up far more muscle over months then someone who is solely taking the whey shakes. Another very important factor and muscle building aspect of casein is that it contains very high levels of glutamine which is also great for supporting the growth of your muscles. Glutamine is also known for its anti fatigue properties - a certain bonus with regards to those hard workouts!

It is often good to talk with others who have used the different forms of supplements and ask for advice on what works best, but as everyone is different, what works for one may not be the ideal solution for another.

If you are looking to Buy Bodybuilding Supplements then Icon Nutrition are a leading online seller of sports nutrition and sports supplements in the U.K. Check it out!

Article Source: http://EzineArticles.com/?expert=Christopher_Owen_Smith

What Are The Best Foods For Building Muscle?

Weightlifters and body builders need to look after their diet, especially if they want to increase their musculature. The main thing that the body needs in order to build muscle is protein. This is because protein contains the essential amino acids, which along with non-essential amino acids are what the body requires for the manufacture of muscle.

So, what are the best sources of protein? Chicken; turkey; fish and shellfish; dairy products; red meats; nuts; peas; beans; some grains and eggs are all excellent sources of protein. The problem with those is that some of them are also high in saturated fats, particularly those derived from red meats. It is therefore necessary to ensure that you choose the leanest meat available as well as choosing other low-fat products. Select skimmed milk and cottage cheese instead of the full-fat varieties of dairy products.

When you are cooking your meats, unless you happen to like them raw, make sure that you do not overcook them or at too high a temperature. Excessive heat damages protein and make it less usable.

Although protein is what is needed for building muscle it is important that you remember to make sure that your diet is a balanced one. A balanced diet must contain carbohydrate, protein, fat, vitamins, mineral salts and fiber. You can obtain a balanced diet if you eat from the four main food groups.

You should also remember the importance of eating regularly. This does not mean eating 3 large meals a day. Many of the calories within food are used up simply by the process of digestion. If you eat 6 small meals a day, this will help maintain the protein level in a way that muscle is built. It can also help regulate insulin levels.

Carbohydrates are what provide the body with most of its energy. Most of our carbohydrates are obtained in the form of starch, and this is found in potato, rice, spaghetti, yams, bread and cereals.

You should eat a lot of fresh fruit and vegetables. These are a good source of vitamins. It is important that when you are cooking your vegetables that you do not overcook them as this will destroy the nutrients. Steam them instead of boiling or roasting them. Ideally, take them raw. There is nothing wrong with frozen vegetables. They are usually frozen within a few hours of harvesting and so the goodness is retained. Store-bought 'fresh' vegetables might have been out of the ground for several days, by which time the nutrients have started to deteriorate.

Definitely do not take sugar. This is found in candy; soda; cakes; pies; cookies; donuts and other highly refined carbohydrates. Also remember that fruits have what is called natural sugar and can raise your sugar levels. Sugar molecules draw fluids away from the tissue in your body causing dehydration. Although it is not always possible to know what foods do contain sugar, the above certainly do, so you want to avoid them.

In conclusion, though protein in all it forms is the best muscle building food, it is important that you take your protein as part of a balanced diet. Eating healthy and living healthy is important in all walks of life so take charge and stay healthy.

Dane Fletcher is THE Training Authority – sure, he’s got all the industry recognized “certs”… but here is one chap you won’t see hanging that s**t on his den wall. Dane is more comfortable in the dirtiest hole in the wall gym, than your local polished “Fitness Corral”. Originally from London, he has trained in gyms all over the world and has picked up knowledge all along the way from some of the industry’s most recognized personas.

Dane writes exclusively for GetAnabolics.com, a leading provider of Bodybuilding Supplements and alternatives to Steroids.

For more information, please visit http://www.getanabolics.com

Article Source: http://EzineArticles.com/?expert=Dane_Fletcer