In order for one to increase their muscle mass, they need to take in foods rich in calorie. The calories need to come from foods that are high in protein and low in fats. A Muscle nutrition plan goal is to ensure one gains that one gains lean muscle mass while losing fat.
An example of a muscle Nutrition daily meal plan:
When eating the first meal of the day and after several hours of rest, it is important to put something with fiber and carbohydrates in the body so that your body wont continue consuming itself for energy.
Example of a breakfast meal:
3 eggs or (2 chicken sausages or 2 slices of low fat turkey bacon), a quarter cup of shredded cheese, scallions, 2slices of bread or (Oatmeal), a small apple, 1 cup of blue berries, 1 cup of vanilla milk or (coconut milk or yoghurt) and a glass of water.
The eggs and milk will provide the highest quality of proteins while the bread or oatmeal while provide slow burning carbohydrates which ensures that the body has long lasting energy. The blueberries help the body recover from damage caused by stress and other such factors. Water is necessary for the body. Muscles are made of about 75% of water and the slightest dehydration can impair one’s physical performance and even cloud one’s thinking.
After having breakfast, one can have something to eat in 2 to 3 hour intervals. this will ensure your body makes the most of what you are putting into it.
For example, One can make a salad with:
A can of tuna, dark green lettuce, carrots, tomatoes, bell peppers,onions,a tablespoon of olive oil as dressing, a medium orange and a glass of water.
Tuna provides great proteins for the body. The dark green lettuce is packed with magnesium which is essential for muscle functioning and testosterone production. the other vegetables provide great appetite control and the orange is rich in Vitamin C.
6 oz sliced chicken or (turkey breast, pork tenderloin, beef), a quarter cup of brown rice or (Wild rice), 2 tablespoon of walnuts or (Silvered almond or mayonnaise), lettuce, onions, carrots, tomatoes and a glass of water.
The chicken or turkey or pork or beef will provide great proteins for the body. The rice will provide slow burning carbohydrates which will help you fill full and with energy for longer.
Always remember to drink water between meal intervals and perhaps make a sandwich or a salad after 2 to 3 hours from last meal.
6 oz Tilapia or (5 oz tuna steak or 6 oz shrimp), 2 tablespoon of cheese, 2 medium yams or (Wheat berries or pearl barley), 1 tablespoon of butter or (Coconut oil or sesame seed oil), 1 cup of broccoli florets and a glass of water.