Strength training is the primary way to build muscle, but diet plays a role in maximizing this process. Casual exercisers who are after health and well-being get all the muscle-building nutrients they need in a well-rounded diet; but some endurance athletes, body builders and figure competitors seek out a muscle-building diet plan. It is important to be smart about the types of foods that you put in a diet and the times you consume them to maximize muscle development.
Features
A muscle-building diet plan enhances the work you do hefting weights at the gym. In general, consume between .25 to .5 g of protein per lb.of body weight to maintain existing muscle--to build muscle up that number to between .7 and 1.0 g per lb.. The best way to consume this amount of protein is to divide it up over the course of several small meals during the day. Strive for five or six meals containing between 300 and 500 calories, each containing between 15 and 30 g of protein. Meal ideas include egg white omelets at breakfast, lean chicken with chickpeas and lettuce for lunch, flank steak or salmon paired with aspargus and brown rice for dinner. Snack on nuts, string cheese, whey protein shakes or Greek yogurt.
Function
One of the most important times to ingest protein while on a muscle-building diet plan is following an intense strength training routine. Weight work builds your body by creating small tears in your muscles--the growth occurs during recovery as those tears repair. Consuming protein close to a strength training routine allows your muscles to have extra fuel to help with the synthesis of these muscles--so consume 20 to 30 g of protein within 90 minutes of your workout for best results. A good option for a post-workout snack is whey protein mixed with water, juice or milk because the protein in it is readily available for use by your muscles within 20 minutes of consumption.
Misconceptions
Protein without focused training will not build muscle. The body can only use a certain amount of protein in any one sitting and only builds a set amount of muscle per week. About a 1 lb. gain of muscle per week is possible and available to very focused athletes. If you consume more than 40 g of protein in one sitting, your body will not be able to use it all to build muscle and will store the excess as fat.
Considerations
When increasing your intake of protein, choose lean sources. If you are not careful, an increase in protein intake can lead to an over-consumption of saturated fat, a precurser to heart disease as noted by the American Heart Association. Excellent lean sources include skinless poultry, egg whites, flank steak, pork tenderloin, cottage cheese, whey protein and low fat yogurt. Be aware of protein supplements in the form of processed bars and pre-packaged drinks. Many contain saturated fat, added supplements and lots of calories--your body is better off getting its protein from whole foods. Make sure that you select complete protein sources, such as animal proteins and soy--protein found in beans and grains is incomplete and will not assist as readily with muscle growth.
Caution
Too much protein can lead to dangerous conditions, such as kidney strain, acidic urine and chronic ketosis. Do not let your muscle-building diet plan's focus on protein push out other healthy nutrients like whole grains, fresh produce and mono-unsaturated fats. While on a muscle-building diet plan, make sure that you still consume carbohydrates. Carbohydrates provide fuel for your body and if you avoid them, chances are your body will start to eat away at your muscle to fuel itself. If you tend to work out first thing in the morning, you should consider consuming a pre-workout snack that includes about 20 g of protein and some carbohydrates. Overnight is equivalent to a fast and your body, particularly your muscles, need fuel. A protein drink or a handful of nuts will provide the body with energy and prevent it from cannibalizing lean muscle.
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