Importance Of Rest

Importance of Rest and Recovery in Muscle Building

To allow the body to build muscle tissue, rest and recovery is essential. The two components of rest and recovery are adequate sleep each night, and adequate time in between weight training workouts.

• Adequate sleep - it is important to sleep as many hours as possible each and every night.  Many people don't realize just how important sleep is when it comes to building muscle and gaining weight.  If you don't allow your body to get enough sleep each night, you are neglecting a very important part of your muscle building program that could completely erase all of your muscle building efforts in the gym.

• Adequate rest between workouts - It is very important to incorporate   "rest days" into your weight training program so that you allow time for your muscles to recovery in between workouts.  

Don't forget that your body only builds muscle tissue when you are not weight training.  Simply put, you build muscle while you are sleeping, not while you are at the gym!  If you weight train and don't get an enough sleep, or train too often it can become nearly impossible to build muscle.

Whether you do not sleep enough each night, or do not allow enough rest days between your weight training workouts, you will be compromising your muscle building efforts tremendously.  Rest and recovery are extremely important, and should be a top priority if you are serious about your muscle building goals.

THE EFFECTS INADEQUATE REST

Getting inadequate sleep each night will play a number of negative roles that will make building muscle very difficult.  Not only will lack of sleep not allow enough time for your muscle to grow, it may also:

• Decrease energy levels
• Decrease testosterone levels
• Decrease growth hormone levels
• Increase catabolic (muscle destroying) hormones

While we sleep, we go in and out of four phases of sleep.  This is known as the "sleep cycle", and is very important to the bodybuilder, since this is the time at which the body releases the growth hormone.  Sleep deprivation disrupts the sleep cycle, and can be responsible for the effects mentioned above.
The bottom line: inadequate sleep will essentially make building muscle nearly impossible.  It encourages your body to lose muscle, and gain body fat!  Not a good thing if you are trying to build muscle.  Get as much sleep as you possibly can.  If you are sleep deprived, catch up on your sleep.

THE EFFECTS OF INADEQUATE RECOVERY BETWEEN WORKOUTS

Not allowing enough recovery time in between your weight training workouts can result in overtraining.  Overtraining will ultimately lead to an injury, slowing your muscle building progress even further.
Since you are placing tremendous amount of stress on the muscles and nervous system each and every training workout, allowing enough time in between workouts is critical.  Make sure that your program allows one day rest between weight training workouts.  If for some reason you have to train on consecutive days make sure you are targeting different muscle groups on each day.
The bottom line:  Try to design a weight training program the allows one day of rest in between each weight training workout, and never train the same muscle group on two consecutive days.
How Much Rest and Recovery Do Bodybuilders Need?
The amount of rest and recovery a bodybuilder needs depends on many factors, but most experts agree that eight to nine hours of sleep each night, and three to four rest days per week is ideal to maximize your muscle building potential.

How Much Sleep Does a Bodybuilder Need?

The number of hours of sleep your body requires each night depends on different factors such as your daily activity level, the amount of stress in your life, the intensity of your workouts, and the quality of your diet.  A bodybuilder requires more sleep then the average person because of the stress the body is put through after every weight training workout.
Recent studies have shown the getting less than 6 hours of sleep each night can seriously affect your coordination, reaction time, judgment, overall health, and ultimately your body’s ability to build muscle and repair muscle tissue.  Most experts recommend that the average person should aim for a minimum of seven, hours of sleep each night.
Since bodybuilders would not be considered an average person due to the increased stresses that a muscle building program places on their body, they should aim for at least eight to nine hours of sleep each night.  This will ensure that they allow adequate muscle recovery time.
Since your muscle building program will be very taxing on your body,  it will need all of the rest it can get!
So, how do you determine if you are sleep deprived?  The easiest way to find out if you are sleep deprived is to lie down in the middle of the day.   If you can fall asleep within about 10 minutes, then you likely need more sleep every night.
The good news is, that if you are sleep deprived it is possible  to "catch up" on sleep, and your body may reward you with some extra muscle growth if you do.
To catch up on sleep, Try to sleep for nine hours every night for three weeks.  At the end of the three weeks, try the 10 minute sleep test again.  If you do not fall asleep within the 10 minutes, then your body is likely caught up.  If you do fall asleep, continue sleeping for nine hours each night for another few weeks until your body passes the test.

How Much Recovery between Workouts is Necessary?

Most experts agree that you should aim for at least one rest day between each of your weight training workouts, preferably two.  So for example, if you weight train three days a week (Monday, Wednesday, Friday), then your rest days would be the other four days (Tuesday, Thursday, Saturday, and Sunday).
During your rest days, it is important to take it easy.  No matter how tempted you may be to workout on a rest day, you should restrain yourself.  remind yourself that your body will use your rest days to repair and rebuild your muscle tissue.  Just relax and enjoy them --  if you are training as hard as you should be, they are well deserved!
Rest and Recovery Tips
Be sure to follow these rest and recovery tips to allow your body the time it needs to build muscle, and to maximize your bodies muscle building potential:

• Aim for a minimum of eight hours of sleep each night - Any less and you may be robbing your body of the time it needs to help repair your muscle tissue.

• Avoid anything that will increase adrenaline levels - Watching TV, surfing the net, or performing any activity that involves deep concentration can cause an increase in adrenaline, which will make falling a sleep difficult.  Try to relax a few hours before bed time and avoid any activities that you think might affect your sleep.

• Try to avoid physical activity close to your bed time - Late night workouts are generally not a good idea, nor are any activities that will increase your heart rate.  Elevating your heart rate before your bedtime can make it difficult to fall asleep.  Try to limit your activity level within three hours of your bedtime.

• Do not eat large amounts of food before you sleep, and try to avoid consuming carbohydrates - Eating too much food before you sleep means that the digestive system will be working hard while you try to sleep.  This can make it difficult for your body to get in to the state of deep sleep that it needs to repair muscle tissue.  If you need a snack before bedtime, try to eat something small that is high in protein that is easy to digest.

• Get on a consistent sleep schedule - Try to get to bed and wake up at the same time every day.  A consistent sleep schedule will help improve the quality of your sleep.Rest and recovery is extremely important part of your muscle building program.  A bodybuilder needs at least eight to nine hours of sleep each night to maximize the body’s ability to build muscle.  Lack of sleep is responsible for a number of factors that will hinder muscle growth including a decrease in anabolic hormones,  an increase catabolic hormones, and a decrease in energy levels.  Ultimately it will become very difficult to build muscle with inadequate sleep.
  Incorporating rest days in to you weight training program is also very important, since your body uses these days to repair and rebuild muscle and connective tissue.  Not allowing enough rest days, or weight training on consecutive days can result in overtraining and injury.
  When designing your muscle building program, make sure that rest and recovery is not overlooked.  Rest assured (no pun intended) that your body will reward you for your efforts.

Whey Protein Powder: Complete guide 

Whey protein is regarded as a supplement staple, used by athletes, bodybuilders and fitness enthusiasts to help with muscle recovery, lean muscle growth, and general health.

This article contains everything you need to know about whey protein and the information you need to choose the whey protein powder that is right for you. If you still have questions after reading the whey protein information on this page post a comment :)

Whey protein powder is undoubtedly one of, if not the most, utilized supplements by physique competitors, strength trainers, athletes, and even just general health/fitness enthusiasts. This doesn’t come as a surprise given the vast collection of research that has shown protein demands to be greatly increased in active individuals and especially those who lift weights regularly.

Due to the inherent high bioavailability and anabolic properties of whey protein, it should be a staple in most any trainees supplement stash. The rest of this guide will teach you what exactly whey protein is, where it comes from, how its produced, what types there are, how you might benefit from using it, and any side effects it poses. There will also be answers to commonly asked questions and ideas for whey protein recipes to get your culinary side stirring.

What is Whey Protein and Where does it Come From?

The term “whey” refers to milk serum, which is the liquid by-product produced during the curdling of milk. Whey proteins make up about 20% of the protein content in animal milk, with the rest of the content being casein fractions (~80%). (1)

Whey proteins come in a variety of fractions, such as albumins and globulins, that vary according to the species from which they are secreted; since we are primarily consumers of dairy cattle milk, the major whey proteins we ingest are denoted alpha-lactalbumin and beta-lactoglobulin. For simplicity and cohesiveness, the term “whey protein” throughout the rest of this guide will remain singular and encompass the variety of specific fractions it’s found as.

Whey protein is a complete protein source, which denotes that it contains all 9 of the essential amino acids(*more on why this is important in the “Benefits” section). In contrast to casein protein, whey protein remains readily soluble in liquid environments and over varying pH ranges. (2) This is the basis for production of many dairy products such as defatted milk, cheese, cream, etc.

For example, whey protein is the by-product of cheese production due to the precipitation of casein fractions after treatment with acidic solutions (since casein is insoluble at low pH, i.e. acidic environments). Hence the gelatinous property of cheese is primarily due to casein coagulation, but there is still some whey in certain cheeses. (3)

Analogous to the production of various dairy products, digestion of milk starts with separation of casein and whey proteins via stomach acid. But enough with the food chemistry lets move on to our other intended topics.

Production of Whey Protein:

Whey itself contains whey proteins, lactose, minerals and minute amounts of fats. The production of whey protein from whey itself can proceed via several membrane filtration methods depending on the desired protein content (such as microfiltration, ultrafiltration, etc). (4) After the protein is filtered it is spray dried to give the desired powdered product which may then be utilized by the supplement manufacturer for further modifications like flavoring, coloring, etc.

What Types of Whey Protein are There?

• Whey Protein Concentrate (WPC)—Produced via ultrafiltration of whey, this refers to whey proteins that contain < 90% protein concentration, but could be as little as 20%. (4) Usually the specific concentrations will be notated following the term “WPC”, such as WPC “85”. The rest of the concentration is made up of lactose, minerals, and fats.
• Whey Protein Isolate (WPI)—May be produced by a variety of membrane filtration techniques, with the goal of reaching >90% protein concentration and removal of most (if not all) lactose. Manufacturers will also often combine filtration with an ion-exchange technique to selectively filter out particles by ionic charge rather than just molecular size. (4)
• Whey Protein Hydrolysates (WPH)—A relatively new technique in whey protein production, whey protein hydrolysates are produced via enzymatic hydrolysis of either WPCs or WPIs. (5) Essentially, this acts as a method of “pre-digesting” the protein by separating (i.e. lysing) peptide bonds; hence the time for digestion and absorption of amino acids will be reduced.

  How does Whey Protein Work and What Are The Benefits?

  Proteins are an essential macromolecule and play a critical role in muscle development and maintenance (as well as many other physiological processes). To give a truncated flow of how whey (and other) proteins actually work, it may help to think of amino acids as the building blocks of proteins; proteins can thus be thought of as the building blocks of muscle tissue since muscles serve as the richest reservoirs of amino acids in the human body. (6) Amino acids go on to perform a plethora of roles physiologically, such as neurotransmission, energy production, brain metabolism, cardiovascular function, immune system function, and several others. (7)
  There are a multitude of benefits from ingesting whey protein that stem from the biological role of essential amino acids. Whey protein is a complete protein (i.e. contains all 9 of the essential amino acids) with a significant amount of L-leucine, which is pivotal for stimulating the Mammalian target of rapamycin (mTOR) pathway (which regulates muscle protein synthesis, among other things); thus it serves an invaluable role to individuals looking to improve their musculature, fitness and even just overall bodily function. (8).

  Assessing the Quality of Whey vs. Other Protein Sources

  The two most popular indications of determining a protein sources overall quality/efficacy are the biological value (BV) and protein digestibility corrected amino acid score (PDCAAS). The BV of a protein source refers to a practical measurement that assesses the degree to which an animal is able to utilize that protein. It is computed by analysis of nitrogen retention in an animal after ingesting the intended protein source to be tested. (12)
  The PDCAAS is a number between 0 And 1 that evaluates protein quality based on its amino acid contents in relation to human’s requirements for them. Essentially, the higher the BV and PDCAAS of a protein the more efficiently it is utilized by the respective animal (yes, humans are animals too). Below is a chart that summarizes the BV and PDCAAS of a variety of common protein sources for humans: (13)

  Protein Sources
  Protein	BV	PDCAAS
  Whey Concentrate and Isolate	104 to 159	1.00
  Whole Egg	100	1.00
  Milk	91	1.00
  Egg White	88	1.00
  Cottage Cheese	84	1.00
  Tuna	83	?
  Fish	82	?
  Beef	80	0.92
  Chicken	79	?
  Soy	74	0.91
  Casein	71	1.00
  Peanuts	68	0.52
  Yogurt	68	?
  Oatmeal	58	0.57
  Wheat	54	0.42

  Who Can Benefit from Using Whey Protein Supplements?

  The most obvious beneficiaries of whey protein supplementation will be those who are physically active and looking for an optimal way to kick-start the recovery process after an intense training bout, but even those concerned with just basic health and bodily function can stand to benefit as well. Here is a quick list of individuals who should consider supplementing with whey protein (*allergies notwithstanding):
  • Bodybuilders & strength trainers
  • Competitive Athletes 
  • Vegetarians
  • Recreational exercisers and those new to weight/strength training
  • Anyone else who is looking for a simple way to get more protein in their diet

  Do Any Foods Contain Whey Protein?

  Yes, a variety of foods contain whey protein. These can include:
  • Ricotta Cheese
  • Cottage Cheese
  • Animal-derived Milk
  • Some dairy butters and creams
  • Yogurt
  • Baked goods such as bread, crackers, cookies, etc. that use whey during preparation
  If you are unsure if a food contains added whey, read the label and it should be listed as an ingredient (note this is not the case in certain dairy products like yogurt since its just a milk product).

  How and When Should I Use a Whey Protein Supplement?

  

  Whey protein supplements don’t have to be bland and chugged down in a matter of seconds like so many people seem to believe. In fact, with a little effort and creativity it is possible to create some delectable hi-protein shakes and foods using your whey protein supplement.
  Whey protein supplements don’t have to be restricted to certain times either. In reality, whey protein is just that, a protein; it can and should be utilized whenever you are looking for a high-quality source of protein to add to your diet. That being said, it is indeed beneficial to ingest whey protein around your workout times so don’t neglect your pre/post-workout nutrition.
  
  

Importance of Water for BodyBuilders

How Important is Water to Build Muscle & Lose Fat ?

Everyone knows that the human body is made up of over 70% water, and how important it is for general well being, but what is often overlooked is the importance of water for bodybuilders.

We’ve all heard that we should be taking in the recommended 6-8 glasses of water every day. But are you really drinking as much as you need?

Although water might be somewhat boring and tasteless, and drinking it might be a chore, once you understand the benefits that come with drinking enough of it, you’ll be drinking it at every chance you get.

Water is the most important substance that you put into your body. It is present in every cell and all biological processes, including: circulation, digestion, excretion and respiration. Water is essential for the body to function properly, and as a result, anyone looking to gain mass or lose fat should understand the role played by water for bodybuilders.

If you are not getting the right amount of water every day, your body will not be able to metabolise fat and digest food as effectively as it would if it were fully hydrated. So, infact, it is not just water for bodybuilders… Everybody needs to look at their water intake.

Water In & Water Out 

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The body gets its water from both food and the fluids you drink. It is worth considering that as much as 2.5 litres of water can be lost every day, through sweat, waste removal and respiration; even more on workout days. This water must be replaced, as if you lose more water than you take in, you will become dehydrated.

Feeling thirsty means you are already dehydrated and the body is prompting you to provide it with fluids. Try to drink water before you feel as though you need to. Simply put, this just means drinking small amounts of water, regularly, throughout the day.A very good way of monitoring your hydration is by looking at the colour of your urine. If your urine is yellow, this is a good indication that you are dehydrated. Also, as simple as it sounds, try not to let yourself get thirsty.

Drinking large quantities of water at once, is not an effective way of hydrating yourself. Drinking too much water in one go will cause the body to expel it as waste. It is far better to drink small amounts every so often, so that the body has a constant supply.

What Are the Benefits of Consuming Water for Bodybuilders?

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As we’ve mentioned, water is involved in many chemical reactions and functions of the human body. The ones that we’re concerned with as bodybuilders, are its ability to increase the rate at which fat is metabolised, the greatly increased protein synthesis it causes, its volumising effects on the muscles and its positive effect on the rate at which food is digested.

There are lots of reasons why water is so effective at helping us to build muscle and reduce fat. Let’s take a look at some of these:

Are You Getting Enough Water?

1. When the body is fully hydrated, workout performance is greatly improved, as the body is better equipped to deal with the physical demands you are asking of it. Many bodybuilders will take a 2 gallon container into the gym with them when they workout. This is a simple way to ensure that you are getting the maximum performance from your body during your workout.

2. Another reason to ensure you are hydrated is to take advantage of the cell volumising effect that water, when combined with creatine, has on the muscles. This cell volumising effect not only increases protein synthesis, but also causes an anabolic stimulus, increasing the amount of nutrients that enter each cell. This is not only true for creatine supplementation, as the body will source all of the creatine it needs from a balanced diet.

3. Water alone, cannot be considered ‘anabolic’, but there is definite evidence to prove its anti-catabolic properties. Dehydration stimulates Cortisol secretion. Cortisol is released during exercise, and is responsible for the breakdown of muscle tissue for use as an energy source. Ensuring the body is fully hydrated removes the risk of Cortisol related catabolism almost entirely.

4. A high protein diet is great for building muscle, but one of the side effects of protein metabolism is increased production of Urea. Drinking plenty of water, for bodybuilders on high protein diets, helps the body’s renal system to remove this waste product, and pass it as Urine.

5. A natural byproduct of fat metabolism, Keytones, are removed from the body through urine. If a bodybuilder is fully hydrated, then the body is able to remove this waste more easily, and the fat burning process occurs at an improved rate.

6. Both digestive and metabolic rate are greatly hindered by even slight dehydration. Ensuring that you are fully hydrated allows for both of these two key processes to function at their full potential. This is important for both those looking to reduce body fat (cut), and those looking to build muscle (bulk). A poor metabolic and/or digestive rate will not only slow the rate at which fat is burnt off, but will also impair the rate at which nutrients can be absorbed.

7. Muscle is made up of approximately 70% water, whereas fat consists of on 25% water. Proper hydration adds weight to existing muscle, which allows that muscle to work more efficiently, which as a result burns off fat. The more muscle you build, the more water you will need to consume.

8. Water for bodybuilders looking to lose fat, can be an effective appetite suppressant. Water has a filling effect on the stomach, which will take the edge off any sensations of hunger you m

9. You can help curb your appetite when you drink 6-8 glasses per day because of water’s filling effect. If your stomach is full, it can help you not to overeat.

10. People with good cardio vascular fitness burn calories at a higher rate, as their muscles store Glycogen in greater quantities. Every 1 gram of Glycogen holds onto about 3 grams of water. More water for bodybuilders at the fitter end of the spectrum, will be required for energy and calorie burning.

11. Drinking chilled water is an effortless way of burning calories. Consumption of cold water causes the body temperature to drop slightly, and in reaction to this, the body begins to burn calories in order to raise the temperature back to where it should be.

Water for Bodybuilders Summary

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Water is the most important substance available to the human body. It is present in every single cell, and every biological process. Not getting enough of it can do some serious, often irreversible damage, to the body. Getting enough of it offers some real worthwhile benefits: increased fat loss, greater protein synthesis, cell volumisation and slowing of the aging process, to name but a few. All you need to do to take advantage of this amazing substance is make sure you drink enough of it!

What is creatine monohydrate

                        Everything you want to know about creatine monohydrate:


Creatine Monohydrate is one of the most popular supplements used by people looking to build lean muscle mass, maximize performance and increase strength.

Despite being one of the most scientifically studied sports supplement ingredients available, there’s still a huge array of misinformation that exists in gyms and on the internet. This guide will give you the creatine monohydrate facts and answer any questions you have.

What is Creatine Monohydrate?

Creatine monohydrate is a natural substance that turns into creatine phosphate in the body. Creatine phosphate helps make a substance called adenosine triphosphate (ATP). ATP provides the energy for muscle contractions.

The body is able to product some creatine by itself, and can also get creatine from some foods like red meat and oily fish. However, levels of creatine in food sources may be reduced during the process of cooking.

Creatine monohydrate supplements are products that contain a very pure form of creatine and are often taken pre/post workout and/or with other supplements like whey protein.

How Does Creatine Monohydrate Work?

To understand how creatine monohydrate works you first need to know what ATP is and what it does. ATP is the immediate source of energy for muscle contraction. Muscle fibers only contain enough ATP to power a few twitches, additional ATP must be drawn from the body’s ATP “pool”. Creatine monohydrate is converted into creatine phosphate in the body to keep the ATP pool filled.

What does this mean in the real world? Having a good reservoir of ATP available may help you lift heavier weights for more reps by providing your muscles with enough the fast-converting energy it needs for maximum performance. You’ll often hear this referred to as “explosive energy”.

Benefits of Creatine Monohydrate

Now that you understand how creatine monohydrate works you can probably already see some of the benefits of using it. Here’s a list of the possible benefits of taking creatine for someone who is doing intense resistance training (weight training) or a sport which requires high amounts of instant energy (for example a sprinter).

• Enhanced muscle mass/strength
• Increased muscle energy availability
• Increased power output (more sets/reps)
  
• Weight gain
• Enhanced recovery after exercise

How to Take Creatine Monohydrate

The general recommended dose of creatine monohydrate is 3-5g daily. There’s no general consensus on the best time of day to take creatine. Many people mix creatine powder with other supplements they’re already taking like whey protein. Creatine can also be mixed with warm water (improves solubility), fruit juice or caffeine-free tea. It’s important to note that creatine monohydrate should be prepared fresh when you need to take it. Do not pre-mix you creatine powder ahead of time.No long term studies have been conducted on creatine monohydrate so it’s generally recommended that you cycle it. An example of a creatine monohydrate cycle might be 8 weeks on and 4 weeks off.

Best Creatine Monohydrate Products

For best  creatine monohydrate products check out the Muscle fuel Supplements store. For a list of all creatine monohydrate supplements check out this page.

Top Muscle Building Foods

There are a lot of people out there who consider the idea of getting into muscle building, and the first thought that comes into their mind is that it’s all about just going out and pumping iron, but there’s a lot more to it than that. While yes, that is a large part of it, but you also have to take into consideration the nutritional aspects of it, as this is critical.

One of the most important nutrients that you need to take in abundantly is protein due to the fact that it is a very good source of amino acids. Another important nutrient that needs to be consumed regularly is carbohydrates, although you have to be careful about the variety of carbohydrate you’re eating, as not all carbohydrates are made the same.

When you are eating carbohydrates, it’s important to make sure that they are complex carbs which you’ll find in such things as 100% whole wheat bread, and oatmeal, but you really should stay away from the simple carbs that are contained in such things as potatoes and white bread. The reason for this is that the simple carbs are going to be high on the glycemic index, and won’t convert into the same amount of energy as will the complex carbs. On top of that simple carbohydrates increase the insulin too fast, making your body to store the excess carbohydrates as body fat under the skin.

- Listed below are some of the seven of the most important foods you can eat to help build your muscles:

1. Milk: in order to build strong muscles, we also need to focus on building strong bones, and that’s where the calcium in milk comes into play. Milk has a variety of different vitamins and minerals and they can strengthen your bones so that they can hold up during those extreme workouts. Milk is also a great source of casein and whey protein. In order to stay away from the excess amounts of fat, it’s always recommended to choose the skim variety.

2. Eggs: one of the reasons why it’s so important to eat eggs to build muscle is because they are an extremely good source of protein which the body can make use of quite easily due to the fact that it is so easily absorbed. By eating one egg, an individual can get 6 g of protein, and a variety of vitamins as well, including B12, B6, vitamin D, and E. In order to cut down on some of the calories within eggs, it’s always best to take out the egg yolk, and just simply eat the egg whites.

3. Cottage cheese: cottage cheese is one of those dairy products that is high in calcium and the other minerals and vitamins that you would find in milk. Just like the milk, cottage cheese has a combination of whey and casein in it. A great thing about it is the fact that it is slow to digest, so it works great for those late-night snacks which will help you feel full.

4. Lean Trimmed Red Meat: one of the reasons why it’s so important eat red meat is because it is so high in nutrients, and in fact beef has higher concentrations of protein and creatine than many other foods. It’s also rich in B vitamins, and iron which are necessary for building strong muscles. One of the things that you have to be aware of however is that you don’t want to cook it at high heat since doing so can destroy many of the nutrients that are present.

5. Tuna: tuna is one of those foods that was simply chock-full of protein that is necessary for building muscle. Another wonderful thing about it is that it is also a source of omega 3l fatty acids, (important anti inflammatory component and also a muscle building helper ). Canned tuna doesn’t need any cooking so it makes a great protein snack.

6. Nuts: nuts made it onto this list because of the fact that they are so high in such nutrients like vitamin C, fiber, zinc, potassium, magnesium, essential fatty acids and protein. This is especially true for macadamias, peanuts, and almonds, and it does a body good to eat plenty of these throughout the day to help promote your muscle growth.

7. Chicken or Turkey Breast: both chicken and turkey breast are wonderful sources of protein, and they contain very little fat, so eat these foods in abundance. Do however make sure that you remove the skin simply because that is a high source of fat, and you don’t want that.

It’s important that you eat a sufficient amount of these foods throughout your day when you’re working hard to build muscle. If you don’t provide yourself with enough nutrition, your body will actually start to break down your existing muscle in order to repair the damage that you’re causing by working out. Lots of protein, complex carbohydrates and low fat is where it’s at.