Muscle Building Nutrition Rules Build The Right Foundation

Muscle building NutritionMuscle Building Nutrition Rules Build The Right Foundation

There is no shortage of mass-gain diets and muscle building tips out there to help you get started, but you can’t possibly take them all on at the same time. Moreover, some of the tips and tactics are even contradictory. Which supplements are you going to use? What exercises are going to help mold your physique? Instead of getting lost and inundated by the sheer number of suggestions, take a few solid tips from the expert, Coach Rob Lagana and put them to use.

Carb Manipulation

If you’re trying to build muscle, you’re definitely not trying to cut carbohydrates. However, many people think that the carbohydrates are actually the key component of a diet when it comes to muscle building workouts, and the truth of the matter is the answer lies in the right combination of proteins and fats. This doesn’t mean, however, that you leave the carbohydrates out of the mix.

Remember the key to building muscle is that you want to be burning fat at the same time. Your body does need that fuel for its workouts, and carbohydrates are part of that fuel. However, as a person looking to build muscle, you must know how to manipulate carbs. That means knowing when to eat them and how much. As for how much, the experts say that you figure out this number using your body weight. For each pound, you’re going to eat approximately two grams of carbohydrates.

Muscle building nutrition rules make it quite simple for you. Start with this number, and make adjustments as necessary as you track your results. The right combination and timing of your carbohydrates has everything to do with you burning fat as you build muscle.

Carbs After Workout?

People often think about carbs and proteins as something to consume before a workout. However, the experts recommend that when focusing on your carbs, you need to make sure that you’re saving some of them for those post-workout meals.

You see, your body’s glycogen levels are going to be a bit low after a workout, which means you need to consume more carbohydrates in order to keep those levels where they should be. You need that energy to recover.

Protein & Healthy Fats

For starters, when it comes to your protein intake, you’re probably noticing that you need to ramp it up in accordance with not relying so heavily upon carbohydrates to fuel your workouts and to help you build muscle. The right combination of proteins, fats and carbohydrates must be in place.

You’re going to use your body weight again when factoring in how much protein you should have each day according to muscle building nutrition rules. As a good starting point, you want to keep your protein in between one and one and a half protein grams for each pound of your overall weight.

After taking on this step, you might find out that two grams of protein is your ideal number. Bodybuilders especially start packing on the protein at greater levels as they up the intensity and really start to build those big muscles.

For fats, you want to make sure your getting in a mix of healthy fats, mostly from unsaturated sources. A rule of thumb for healthy fats is anywhere from .2 gram to 1.2 gram per lean pound of muscle mass. Its a wide range, but it all depends on your carb intake and your recovery.

Milk Proteins

What do you know about milk proteins? There are different types of proteins of course, each of them digesting at different rates. Many bodybuilders hear the word protein, and the first thing that comes to mind is whey protein powder. Of course you’re going to use whey protein powder, but you also want to have a protein working for you that doesn’t digest so quickly.

So what are your options? First, you have soy protein, which I don’t recommend, egg protein, beef protein, rice and hemp protein and last but not least, milk protein in the form of Casein. My choice for you would be to use both a Whey protein such as Dymatize ISO-100 and Casein protein such as Dymatize Elite Casein.

A recent study at Maastricht University in The Netherlands discovered Casein Protein before sleep increased muscle mass and strength gains in response to prolonged resistance training in healthy young men. In other words, an Elite Casein shake before bed can help you grow bigger and stronger!

Learn more about the study here:

Meal Frequency

As you would have guessed, it’s not just about what you eat but when you eat. Meal frequency plays a huge role in muscle building and proper nutrition. You might have heard that protein synthesis gets a big spike when there is more time in between your meals. However, did you know that this also makes your muscles more susceptible to breakdown?

You’re working so hard at building up those muscles, that the last thing you want to hear is the words ‘muscle breakdown.’ So forget all about that protein synthesis garb, as you’re upping your protein levels, and the protein is going to work for your body. It is a known fact that people build more muscle by eating more frequently. Of course, you need to be eating the right combination of foods as well and train hard and smart in the gym.

The simple steps laid out before you according to muscle building nutrition rules are the best way to work towards building muscle correctly. All the effort and careful calculations need to pay off, right? Don’t get lost in the world of bodybuilding trying to take on everything you read. Understand the basics of building muscle as brought to you by the experts, and put them to use.

If you want a custom tailored lean muscle building plan, please contact me.

Book your free 1on1 consultation today

Book your free 1on1 consultation today

Overview Of The Top 5 Supplements Muscle Gain

Supplements1Overview Of The Top 5 Supplements Muscle Gain

It’s important for every person that tries to build muscle mass to use the best supplements available for muscle gain and recovery. Although new ones come out on the market every year, there are a few of them that are standard muscle gain supplements that will always provide top results. It’s important to use supplements that will not only build muscle mass, but help with the recovery process. In this article, we will look at the top 5 supplements muscle gain builders that you can use to start seeing massive results for all your hard work. These supplements exclude pro-hormones and peptides. Let’s take a look at those now.

Beta Alanine

This is one of the most abundant nonessential amino acids that you can get in protein rich foods like poultry. The reason that this amino acid is so helpful for muscle gains is because of its ability to affect intra-muscular levels of a substance called carnosine. By elevating of carnosine in the muscles, it can help build muscle faster than ever before. It also has additional benefits including working synergistically with creatine, improving your body’s overall composition, reducing fatigue levels, and improves your ability to work out by increasing endurance levels. This is the supplement of choice for athletes trying to find a way to not only build muscle quickly, but maintain higher levels of endurance throughout their workout. As we mentioned before, this works synergistically with creatine, which is the next supplement we will discuss.


This is another naturally occurring substance within our body, yet instead of being found in the muscles, 95% of it is located in our skeletal muscle tissue. When it is created for muscle building purposes, it comes in the form of creatine monohydrate which can help with cellular energy production as well as the modulation of cellular growth. It has a wide variety of benefits including helping with glycogen synthesis, increasing your ability to perform during high-intensity muscle workouts, increasing muscular cell volume, and has the ability to promote the development of lean muscle tissue, the primary reason that it can help you achieve maximum gains in shorter periods of time. The combination of creatine in beta alanine together creates a powerful combo for enhancing your endurance and ability to build muscle fast. Although you could probably get away with only using beta alanine and creatine to see impressive gains, you need to use the following supplement to ensure that your body has the nutrients necessary to build muscle efficiently.

Whey Protein

This is probably one of the most popular supplements, and is definitely in the top 5 supplements muscle gain products for good reason. It is easy to digest, and perfect for those that are lactose intolerant. It can be used as a shake with other supplements that you are using. It has high concentrations of magnesium and calcium which can help with the muscle building process. It is taken before and after your workouts to promote restoration and recovery. It is a staple product for anyone that does muscle building, and should certainly be on your list.


The reason that you want to take glutamine is because of its ability to help with recovery. It can enhance growth hormone levels in your body, and because it is made of 20% nitrogen, this is perfect for muscle tissues that require this elemental substance to properly build and recover. It also can preserve muscle tissue, help burn fat, and also improve your immune system at the same time. The supplement is absolutely necessary when you are doing serious muscle building, taken before and after each workout. One final supplement that you need to consider using is one that provides essential amino acids that your body needs. Let’s take a look at BCAAs and what they can do for you.


Branch chain amino acids or BCAAs are essential for bodybuilders and weightlifters that are trying to get all of the necessary amino acids into their system. Leucine, isoleucine and valine are the amino acids that the supplement provides which are essential for metabolic recovery and helping to prevent muscle fatigue. If you are doing cardiovascular training while you are building muscle mass, this is perfect for any type of prolonged workout. The combination of glutamine and BCAAs will ensure that you will recover quickly from every workout that you do.

Although there are other supplements that you can take, these top 5 supplements muscle gain builders are going to help you reach your goals. By using beta alanine, creatine, whey protein, glutamine and BCAAs as part of your supplement regimen, you will most definitely see exceptional muscle gains from the workouts that you do every day. Hopefully you will give these tried-and-true muscle building supplements a try, and see what they can do for you.