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Are you diligently exercising to build your body? Do you want the maximum impact possible? Diet must play an important role. Just what are the right foods necessary to gain the utmost benefits from your workout?

WHAT TO EAT

The optimal eating plan would be a combination of moderate amounts of protein, carbohydrates and fats at each meal. To effectively fuel muscle growth, you need to pay attention to the amount of protein that you eat. Protein is essential to building muscles. Every meal should contain adequate amounts of protein, and only moderate amounts of carbohydrate and fats. Eat the protein portion on your plate first so that it gets into your system first. This will prevent the carbohydrates from producing too much insulin. Insulin inhibits the growth hormone release necessary for rebuilding your muscles.

Good breakfast choices are eggs, salmon, cottage cheese, and protein shakes. For lunch, eat tuna, eggs, chicken, hamburger (throw away the buns), and fish (unbreaded, broiled is best). Lunches could include sandwiches, but be careful of the carbohydrate to protein ratio. Do the same at dinner.

CORRECT PROPORTIONS

The amount of protein you eat should be matched by the amount of carbohydrates. If you eat 25 grams of protein, your carbohydrate grams should not be much more that 25 grams, say 35 grams maximum. Remember that blood glucose inhibits growth hormone release, as does a lack of protein, even lack of sleep. Make sure you only have slightly more carbohydrate than protein.

WHEN TO EAT

When you eat is as important as what you eat. Perform workouts on an empty stomach. Forget about a carbohydrate boost for energy. Carbohydrates put glucose in your bloodstream, which inhibits muscle repair. Fats need a long time to be digested, so they should be eaten at least one hour before exercise. Fat is self-limiting, you won't be eating much fat by itself. It is always added to carbohydrates, like butter on bread. Controlling your carbohydrates will control your fat intake, and is the key to successful bodybuilding.

The same holds true for post exercise. Do not eat for at least one hour after a workout, and then make it primarily protein. A good choice would be a portion of cottage cheese, perhaps some berries with it. Remember that the growth hormone rebuilds the muscle after a workout.

AVOID CARBS AT NIGHT

Avoid carbohydrates after supper or before bed. If you want a snack before bed, make it a little cheese or turkey. But please, no bread or crackers; eat it alone. This way, the growth hormone can do its job.

Follow these guidelines and your muscle- building program will show optimal results.

Learn more about this author, Anthony Stemke.
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