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Lean Muscle Diet Plan

by
author image Kevin Rail
I am very genuine and magnetic on camera, and have made numerous videos on my own for clients and other organizations that I'm affiliated with. I also have a degree in Sport Management, and multiple certifications to back up my validity. I've also been featured in three different exercise infomercials and had a speaking role in a National Lampoons movie.
Lean Muscle Diet Plan
A bowl of sweet potato and vegetables. Photo Credit VeselovaElena/iStock/Getty Images

Having lean muscle doesn't mean being skinny. It means you have a high amount of muscle mass with little fat. Achieving this goal takes discipline and many hours in the gym pressing weights. By following the right dietary approach, you will be able to boost your efforts.

Identification

The body needs proper nutrients to build muscle and preserve it. A lean muscle diet consists of quality protein, carbs and essential fats. Protein is used to repair muscle fibers that have been broken down during workouts, carbs are used for energy and essential fats are used to boost testosterone levels. Testosterone is a muscle-building hormone.

Healthy Calories

The source of calories you consume is an important factor with a lean muscle diet. Foods that are high in sodium, sugar and saturated fat all need to be avoided. Stick with foods that are more nutrient-dense such as chicken breasts, lean beef, fish, low-fat dairy, venison, whole grains, fruits, vegetables, nuts, seeds and oils.

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Multiple Feedings

During the day, the muscles constantly need nutrients to stay preserved and in good working order. The best way to achieve this is by eating multiple meals a day. A common rule of thumb is eating six meals a day, but you can eat as many as you want. With small meals, you improve nutrient absorption, which is essential for building muscle fast, according to the Build Muscle and Gain Weight Fast Guide. Space the meals no more than three hours apart and balance each one out with protein, carbs and fat. This will also keep your energy levels elevated and metabolism lifted. A whole wheat wrap filled with lettuce, tomato, sprouts, sliced turkey breast and olive oil dressing drizzled over the top is a meal example. Start eating first thing in the morning.

Hydration

Water is a major component of muscles. If you do not keep them properly hydrated, they will have a flat appearance and your workout performance will be compromised. Keep your intake of alcohol to a minimum because of its dehydrating effects on the body. The Institute of Medicine recommends about 90 oz. a day if you are female and about 120 oz. a day if you are male. It's especially important to drink water during your workouts.

Post-Workout Nutrition

When you lift weights, you break down muscle fibers and use up stored glycogen for energy. Glycogen is another word for carbohydrates. It is at this time that you need to quickly replenish your glycogen and supply your muscles with protein to start the rebuilding process. Whey protein and grape juice is a good combination because these ingredients are both quickly absorbed. The easiest way to consume these is by combining them in a shaker cup and mixing them together. Whip this up as soon as you get done with your workouts and drink it.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
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References

Demand Media