The term "lean muscle" is often referred to when talking about weight lifting. It is gained when you progressively overload your muscles with a resistance that they are not accustomed to. This causes micro tears in muscle fibers and growth to ensue. But even the best weight lifting plan is only partially effective if you do not eat properly. You need to consume foods that will increase your energy, give you raw materials for rebuilding, and enable you to recover faster.
Water
Muscles are more than 70 percent water. This is what makes water intake pivotal for hydration and building lean muscle. Aim to drink a gallon a day. Beverages such as soda, fruit drinks, alcohol and sweetened teas should be avoided because of their high sugar and calorie contents. Excessive caffeine can cause a diuretic effect, so limit your intake of these types of beverages.
Protein
Protein is a gold standard macronutrient when it comes to gaining lean muscle. Its main function is to rebuild muscle cells when they have been damaged from working out. But your sources of protein should be lean and of high quality. Chicken breasts, eggs, turkey breasts, lean beef, fish, venison, bison, low-fat dairy products and tofu are all good choices.
Carbohydrates
Carbohydrates are used by your body for energy. Uncommon to popular belief, cutting way back on them is not the answer for gaining lean muscle. This will cause your body to break down muscle tissue for energy. But you should eat the right kind of carbs like whole grains, fruits, vegetables and beans. These are complex carbs that give you lasting energy, and they also contain fiber, which can keep you feeling full.
Fats
Fats are the most calorie dense of the three macronutrients. They contain 9 caloires per gram, where carbs and protein each contain 4 calories per gram. Include healthy fats in your diet like nuts, seeds, oils, nut butters, avocados and olives. Get no more than 15 percent of your total daily calories from fat.
Whey Shakes
Whey is a fast digesting protein powder that can help kick-start your recoveries when you have a shake at the end of your workouts. Mix whey with grape juice, honey or dextrin which is a carbohydrate powder. The combination of fast digesting protein and carbohydrates will create a favorable environment for lean muscle growth.
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