7 Fundamentals of Eating for Muscle Growth

7 Fundamentals of Eating for Muscle Growth

Jacob Wilson, Ph.D., CSCS states that he wants people to be more educated about what they eat. “It’s a major part of why I became a professor and researcher” he says and then adds “to share the latest insights that science has to offer about how to eat to build muscle, get shredded, and build your best physique”.
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To summarise Dr. Jacob Wilson’s points on this video:

1. Perfecting your Protein

30-40g quality protein for a 180 Lb man

2. Timing your Meals

4-5 meals/ day. Snacks in between meals.

3.Choosing Protein Sources

Dairy is important because it contains protein (such s whey and casein), fats and carbs. Other good protein sources include eggs, lean beef, lean chicken, lean turkey and salmon.

4. Selecting Smart Carbs

  • Smart carbs include oatmeal and sweet potatoes
  • If you are having bread ensure the carbs to fiber ratio is 5:1
  • For breakfast increase your fat slightly so as to give you energy throughout the day

5. Solving the Sodium Dilemma

  • keep hydrated
  • sodium is important.

6. Knowing when to Cheat

It is OK to cheat (occasionally). Afterwards get back to your program.

7. Avoid Dietary Pitfalls

You have to be cosistent with your nutrition.

8. Eating for Success

Body building is a long process – years of focus and dedication.

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