The Three M’s – Muscle Mass Meals

Is it true that in order to get big you have to eat big? Well yes…but it needs to be the right sorts of food. It needs to be muscle building food.

The target is six muscle building meals a day. Each needs to deliver around 50 grams of protein. This will add up to a gram of protein for each pound of bodyweight each day. Carbohydrates are also essential as it gives the energy boost needed for the training sessions and to enable quick recovery times after the hard workout in the gym.

Here is the top three of the Muscle Mass Meals and each is a natural muscle building food:

Beef – saturates in the beef fat promote muscle growth. Insulin-like growth factor and testosterone are boosted naturally when a diet has good levels of saturated fat. But it is still best to choose leaner cuts of beef as there is enough saturates to give the correct levels in lean cuts of beef.

Pasta – delivers the carbohydrates, the fuel the body will need. It also helps metabolize protein which in turn helps speed up muscle growth. Around 50 grams per day should be enough.

Salmon – another excellent source of muscle building protein, it may even be the best. Five ounces will give 30 grams of protein along with the essential fatty acids found in omega-3. Omega-3 helps reduce muscle damage after a hard workout and also promotes the repairing of muscle damage associated with, and an actual requirement of, muscle growth. This truly is a special muscle building food and must be in the top three.

Finally, a selection of other foods should be included to supplement these top three: eggs, white bread, garlic, natural yogurt, olive oil, whole milk and apple juice. Together they make the Three M’s – Muscle Mass Meals.