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How To Gain Weight and Build Muscle Mass With A Post-Workout Diet Meal
By Jean Lam

Body building is tough. Not only do body builders have to train hard and have adequate rest so as to stay in peak form, they also need to pay proper attention to what they eat and eat about 6 meals a day. Their bodies need a certain number of calories to stay anabolic and to preserve their lean muscle mass.

While all the meals have their value, the most important meal is without any doubt your post-workout meal which is the meal you take just after your workout. Why is it so? After your intense training, your body and muscles are depleted of energy and your muscle tissues are damaged. A meal after your workout with a proper combination of carbohydrates, protein and fats will ensure that your body recovers from your training and that your muscles tissues will be repaired.

As you might know, when these tissues are damaged and repaired after, they grow bigger. This is how you get bigger and stronger muscles. This post-workout is that fundamental because if you miss it, it's like you have worked out for nothing, primarily if your goal is to get lean muscle mass. You can forget about muscle gains.

If you just want to keep fit, well that's ok. You wouldn't want to be too serious about nutrition. But for body builders, that's a different issue. High quality protein, complex carbohydrates and healthy fats will all play a role in recharging your body. Protein will repair those damaged muscle tissues, carbohydrates will fuel your body since your energy level is reduced and fats will help in the growth.

Immediately after your workout, you can have a protein shake if you want like a whey protein powder shake or egg white protein powder shake. Then say after 30 minutes, have a real meal consisting of protein, carbohydrates and fats. Be sure to read my article "Gaining Lean Muscle Mass - Train Hard, Eat Whole Foods and Rest" where I give you a sample daily nutrition.

Some recommended high quality protein sources: skinless chicken breast, skinless turkey breast, white fish fillet, salmon fillet, tuna, herring, trout, sardine, lean steak, lean pork fillet, cottage cheese, egg whites, red lentils.

Some recommended complex carbohydrates sources: oatmeal, potatoes, sweet potatoes, yams/taro, wholewheat bread, wholewheat pasta, brown rice, brown bread including fibrous carbs like asparagus, broccoli and green beans.

Some recommended healthy fats: olive oil, canola oil and omega-3 fish oil mostly found in oily fish like sardine, salmon, herring and trout. Also available in omega-3 pills and capsules.

So everytime after your workout, pay proper attention to your meals and just eat quality food focusing on quality protein, complex carbohydrates and healthy fats. Of course your pre-workout meals have their importance too to fuel your body before your training. To resume, nutrition is of paramout importance in body building I would say 60%, training is 20% and sleep is 20%. You can train just 2-3 days per week but if you eat well and don't skip your post-workout meal, you are sure to make progress guaranteed. There is no magic formula to building that lean muscle mass. You just need to follow a special routine and diet and just keep at it. You need consistency, persistency and a will to attain your objective and that's it.

About the author

Jean Lam is the webmaster of Body Building Resource which provides articles on weight training, nutrition and fitness, body building book and DVDs.


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