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Your Muscle Building Foods play a big role in the success of how much muscle you put on. In order to build muscle effectively, you need to eat the right types of foods at the right time.

Protein

Building muscle mass takes a surplus of calories but, you need the right kind of calories to be effective. You can not eat cakes & fast food and expect to build muscle mass. This article will talk about the types of muscle building foods you need to consume throughout the day to gain muscle mass.

The first type of muscle building foods you need to consume consist of lean amounts of protein such as…

• Fish
• Chicken
• Egg whites
• Turke
• Beef

You need to consume at a minimum one gram of protein for every pound you weigh. That means an 180 pound person has to eat at least 180 grams of protein per day.

When eating five times a day, each meal should have around 36 grams of protein. And since the list given above contain high amounts of protein with each serving, reaching that goal will not be hard to do. You can even supplement a meal with a whey protein shake to reach your protein goals.

Carbohydrates

Carbohydrates are the second type of muscle building foods that you need to consume. Carbohydrate not only give you the energy in the gym but, they also help transport protein to the muscles. There are two different types of carbohydrates…

Simple Carbohydrates and Complex Carbohydrates.

Simple Carbohydrate

Simple carbohydrates have their purpose when it comes to building muscle. After an intense workout, simple carbohydrates can be taken with protein to help transport the protein to the muscle faster.

Foods that are high in sugar include…

• candy
• juices
• sodas
• milk and
• fruits.

Candy and soda have no nutritional value so it is better to consume your simple carbohydrates from fresh fruits because it has other benefits such as vitamins and fiber.

Complex Carbohydrates

These are foods that the body has to break down into simple sugars. This process takes time so your body will receive a more steady source of energy unlike the simple carbohydrates that will give you a short boost of energy.

Because of this long break down period within the body, a persons appetite will be more satisfied and you will not get hungry as much. These complex carbohydrates can be found in grainy foods like…

• rice
• bread and
• pasta.

The intake of carbohydrates should be twice the intake of protein. If you are 180 pounds and your daily intake of protein is 180 grams, then your carbohydrate intake should be around 360 grams. Carbohydrates are very important in your muscle building foods because without it, you will not see impressive muscle gains.

Fats

The last of the muscle building foods that you need are fats. Fat has gotten a bad reputation over the years to the point where everyone thinks all types of fats are bad. This is not the case. There are good kinds of fats and bad kinds of fats.

Good Fats

The good kind of fats are monounsaturated and polyunsaturated fats. These fats help in reducing the risk of heart disease and bad cholesterol. Monounsaturated fats can be found in foods such as…

• olive oil
• avocados
• peanut butter and
• canola oil.
• walnuts
• corn oil and
• fatty fishes.
• Bad Fats

The bad kinds of fats are saturated and trans fats. Saturated fats increase the risk of heart diseases and possibly a stroke. These kinds of fats can be found in foods such as…

• pork
• butter and
• cheese.

Consuming the right types of muscle building foods will make a big difference in your bodybuilding goals. Along with food, your hormonal levels also affect the fat and muscle content in your body. For men, testosterone levels determine muscle building capacity. If your levels aren’t good intact, maybe you should consider any supplement to regulate them. You can read this Testogen review on any reliable site as the product is one of the best to aid in testosterone boosting. 

Some exercises are for muscle strength and some exercises are for endurance but then some exercises are for power & strength. These exercises also help you to increase testosterone. Exercises like “the clean and jerk” and “the snatch” generates more power than any other exercise. Bench press, deadlifts, and squats are three major exercises that are always known to give you strength and endurance by making your muscle size huge. These exercises also allow you to use heavy weights than any other exercise. Here are 5 exercises that build strength and power and in the meantime also transform your physique.

• 1st exercise: Clean and Jerk

Clean and jerk are one of those exercises that is very intense and thus increases your strength quicker than any other exercise. The method to perform clean and jerk is simple; you start by pulling a barbell to your shoulders while bending your knees to have a firm grip on the barbell. While you catch the barbell, you are in a squat position, and then you get back up to the straight position making one complete squat and further pushing the barbell above your head.

• 2nd exercise: Snatch

Snatch exercise starts with pulling the weight above your head in a continuous single movement without any break. However, you have to bend your knees to catch it once the weights are above your head. Snatch is immensely helpful in increasing your strength of shoulders as well as legs. Your body gradually starts to build up strength due to the pulling of the weight. Snatch is also the first lift contest in Olympic sports that accounts for weightlifting.

• 3rd exercise: Deadlift

The great Deadlifts!!! Deadlifts are one of the 3 major exercises that powerlifters perform. Deadlifts strengthen your lower back, hips, legs, and upper back. Deadlifts have always been known to increase strength and it accounts under the tag of full-body exercises. You start deadlifts by standing straight, then bent your back and hold the barbell. You have to pull the barbell from the ground. Your feet should be placed at your shoulder apart. It is highly recommended to start with low weights and gradually increase the weight, jumping directly onto heavyweights would just obliterate your back by tearing your muscles.

• 4th exercise: Bench Press

Bench Press is the only exercise that generates power and strength by lying on a flat bench(you can also use an incline or decline bench). The performing bench press is quite easy. You start with lying on a bench, after griping the bar you first push it out of the rack and then bring it down to your chest then slowly push the bar up back to the starting position and squeeze your chest muscles to allow blood flow. It is highly recommended that you don’t bounce the bar off your chest, try taking your feet off the floor for stability (if required).

• 5th exercise: Squat

One of my personal favorite exercises is Squat. Squats are also termed full-body workouts. Squats not only help to build leg muscles but also strengthen the core, lower back, calves, and glutes. It is highly recommended to do squats if you want to increase flexibility and body balance. Squats are effective if performed in the right form. Many advanced bodybuilders recommend not performing squats outside the squat rack or power cage, and try to firm your grip on the bar, and use wrist bands to avoid grip failure.

While performing these exercises we advise you to maintain proper form to avoid injury. Push yourselves but don’t over-exert yourself that you cause yourself more harm than good. Discipline and consistency are necessary for any workout regime to show results and prove to be effective.