Building muscle doesn't necessarily have to cost a lot of money. Many muscle-building diet plans are completely free for you to use. The key is to find one that focuses on well-balanced meals that are not only rich in protein -- an amino acid that is the building block of muscle -- but also all of the other vitamins and nutrients necessary for muscle growth.
Basic Bodybuilding Diet
When it comes to bodybuilding, diet is the most important aspect of building muscle, according to Bodybuilding.com. Its experts recommend a well-balanced diet rich in protein and other nutrients in order to build muscle effectively. You should shoot for one to 1.2g of protein daily per pound of bodyweight. For instance, a 160 lb. person would want to consume 160g to 192g of protein each day. This should be spread out evenly throughout the day. In order to reach these levels of protein intake, Bodybuilding.com recommends eating egg whites, chicken, turkey, fish, beans, legumes, lean red meat and a whey/soy protein supplement -- although you should speak to your doctor before trying any supplement. In addition to consuming high-protein foods, Bodybuilding.com also recommends a steady diet of slow-burning, low-glycemic carbohydrates, such as oatmeal or sweet potatoes. Lastly, don't forget to drink plenty of water throughout the day.
MyPyramid Program
This free online meal-planning tool was created by the U.S. Department of Agriculture in 2005. It's a quick and easy way for athletes, including weightlifters, to get a customized diet plan based on the USDA's Dietary Guidelines for Americans report, which is updated every five years to reflect the latest research and findings on healthy eating and good nutrition. MyPyramid is an ideal choice for those looking to build muscle because it's a well-rounded diet plan that includes all of the essential vitamins and nutrients needed for effective muscle gains. The primary food groups included in the MyPyramid plan are vegetables, fruits, lean meats, low-fat or non-fat dairy products, whole grains, nuts/beans/legumes and limited sweets/fats. This is the ideal combination for lean muscle gains.
High-Carb, High-Protein Diet
Colorado State University, or CSU, has put together a guide for athletes looking to perform at their best. Their high-protein, high-carb approach to eating blends a combination of high-energy foods with muscle-building foods high in protein. CSU recommends that strength-training athletes consume 1.6g to 1.7g of protein per kg -- equal to 2.2 lbs. -- of body weight. In addition to consuming extra protein each day, CSU recommends consuming close to 70 percent of your calories in the form of carbohydrates for increased energy during a workout or competition. Healthy foods that are high in carbs include potatoes, oatmeal, whole grains, orange juice, pasta, grape juice and most vegetables.
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