Nutrition Basics For Gaining Muscle Mass

With any effective muscle building program should be a diet that supports it. Of course there is a plethora of nutritional information available and it can be overwhelming to say they least. Nonetheless, if you focus on the following four major components when creating your diet plan you will be on the right track.


You body consists mostly of water. So it should be no surprise that you need to consume lots of water when trying to gain muscle mass. Your body needs water for many functions in the body and muscle growth, or muscle hypertrophy, is no exception. For this reason you need to make sure that you are constantly sipping water throughout the day to keep your body hydrated and to assure that your body has the water it needs to maximize muscle mass.


It’s not secret that protein is one of the most important nutrients for gaining muscle mass. In fact this tends to be one of the only things many novice body builders know when they start out. Protein play a major role in the repair and growth of muscle fibers. Protein should be a primary focus in all of your meals not only for muscle growth but for energy as well. Protein is a healthy form of long lasting energy, as apposed to simply sugars that are quickly digested and cause your body to create too much insulin which turns to fat.

Vitamins and Minerals

This is one area of nutrition that many tend to forget, and not just muscle builders. For some reason, whether for convenience or some other reason, most people lack vitamins and minerals in their diet. Vitamins and minerals are vital to your overall health and if you aren’t getting enough of either of them your body won’t be at its full muscle gaining potential. So make sure you are eating plenty of fruits and vegetables with every meal. If you aren’t able to get a proper amount of fruits and vegetables with your meals, supplements would be the next best thing.


If I had to guess, I would say carbohydrates are probably one of the least understood areas when it comes to nutrition. Carbohydrates are what your body use for energy and are an essential part of our nutrition. What most people don’t understand though is that how and when you consume carbs can be just as important as counting them. I always hear people talking about watching their carbs and cringe when I hear this because simply counting your carbs and minimizing them won’t give you the benefits you want. Carbs have to be used carefully. The only time I would recommend loading up on carbs in order to gain muscle mass is right before and after a workout. Otherwise, I would minimize your carbs for the rest of the day and stick to foods with a low glycemic index. Also, don’t consume sugar or starch without having some protein or fiber with it to allow your body to use the extra insulin that is produced.

So there we have it. There are many other things you can do to benefit your health but if you make sure to take care of these four things you will be on the right track.

Jim Clements is the President and CEO of Simply Ripped, LLC, a company dedicated to providing you with the information and tools necessary to build muscle, burn fat, and maximize your muscle definition. To learn how to build, burn and sculpt any body type go to:

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