Monday Muscle - Muscle Building Diet - The Role of Protein and High Biological Content in Food

If you're looking to build muscle quickly,such as bodybuilding or training for a specific sport then you need to understand that muscle gain is not an easy task. 70-80% of building muscle naturally and fast is related to having the correct diet plan plus a very smart weight training program.

Always include fresh vegetables

The main thing to follow in any muscle building diet is that you should concentrate on the top sources of protein while maintaining a intake of natural carbohydrates such as of fresh veggies, fruits, fats, oils, and nuts (the best nuts being almonds and raw peanuts). If you are looking to build muscle then you should also include supplements (such as Creatine) which will assist you to in muscle recovery and therefore allow you build muscle much faster.

To put on muscle and grow it fast, the bodybuilding or muscle diet needs to consist of about 25% of its calories made up of both animal and vegetable protein. Complex carbohydrates, should really only ever be consumed and plus vegetables that contain protein as well. 25% also needs to come from Fats and stay clear of refined sugars or starches. Caffeine and alcohol should be kept to a minimum although caffeine is quite useful to consume about 20 minutes before a training session as it stimulates your metabolism, gets the blood flowing and you feel more mentally 'switched on' to train - plus the fact that caffeine assists in mobilizing fat stores for energy.

You should always supplement your muscle building diet with whey protein powder

Whey protein is convenient

and mix it up with milk or water and look at making protein pancakes or sprinkle some on your oats for breakfast. Always use protein boosters like eggs or desiccated liver. Soluble oils such as wheat germ will also assist your body to metabolize protein faster and give an additional endurance.

The top principle to follow these days to go along with your diet is that you just don't have to work every muscle group for 2 hours a training session. This was the way of old world bodybuilding, when nobody knew a single way to build muscle fast. 20 years ago one go to the local gym and train for two sometimes three hours daily and cycle through all body parts. Then at the evening the objective was to rest and get 8 hours sleep a day while having 2 or 3 rest days away where you wouldn't go to the gym.

Because human tissue is exactly 100% biological, it's essential that you eat foods containing elevated levels of biological content so you build muscle tissue as quickly that is possible. Never make the assumption that foods that are high biological content must be high in protein content, this is not always correct because not all protein is the same. Biological content actually means food that is equivalent to a protein anatomy that's the same to protein found in human tissue.

One thing many people find surprising and are amazed by once they know - is the fact that the highest biological content is the simple egg! Others include milk, liver, kidneys heart, sweetbreads, lamb, poultry, steak and fish. Beans and other vegetables are also good sources of natural protein, so another reason to make sure you have them in your diet as well.

By way of comparison soybeans, while known to be high in protein, is 22% biological.

Always add variety

Therefore eating large amounts must be done to match the amino acid levels of previously mentioned foods. So it's obvious for practical reasons you need to still eat those foods that contain the full set of essential amino acids such as eggs, meat, poultry and whey protein powder.

The above diet concept follows science in giving your muscles a big influx of biological protein as it reaches a new level of strength and fast repairs any damage. After about 2 months a reduction in amounts to about one or two per day, allows you to achieve your goal.

So to conclude, to build muscle quickly a sound muscle building diet should be followed and needs to be centered on protein, fats, good carbohydrates and fiber. Best nutritional breakdown to follow is around 25% protein, 40% natural carbs (strictly no refined, processed sugars). Add to this a training regime that is about exercising each main muscle part a lot smarter, and not long or harder with the right amount of rest - this is the way to fast muscle growth Combine this with a solid muscle building diet program about exercising each muscle group smarter, not harder.

Learn more about the evolution of the muscle building diet at: The Muscle Building Diet [http://www.themusclebuildingdiet.com/bodybuilding-diet/].

Mike is an expert advisor and book/online author in the areas of nutrition and diet plans for muscle growth. He currently is a writer working for a blog on muscle building diets, The Muscle Building Diet.com where he provides articles for following the best diet in getting rapid muscle growth.

Article Source:By Mike Strong

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