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The following article was published in our article directory on October 12, 2010.
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Adapting Frequent Feeding Method to Build Muscle

Article Category: Wellness, Fitness and Diet

Author Name: kellie

You have to eat if you wish to build muscle. People who tell you to cut on this food and that to develop muscles do not really know what they are talking about. In order for your body to develop a single muscle, it would primarily need energy for the job.

As a child, you were probably taught to have three meals in a day. Although this is not wrong, there is a better way to manage your daily meals especially if you want to grow some muscles: Eat more often in smaller amounts. The idea is for you to eat every three hours. This would equate to about five meals every day.

Now, this may sound counterintuitive. More meals can easily spell more fat gain, right? However, this is only true when you will not lessen the serving portion of your food. Frequent feeding is all about eating small portions of food every day. Eating five big meals is absolutely different from eating five small ones. If you want to be in better shape, stop pigging out and learn how to control your food portions. Below is a quick guide on how to go through frequent feeding diet:

You have to be conscious about your meal timing. You should eat the bigger bulk of your daily calories during breakfast and after workout (maybe lunch or dinner).

Have three major meals and two or more snacks in between.

In order to build muscle, you should also make sure that protein is present in your every meal. For men who want to lose fats and build muscles, they are suggested to have about 30 grams of protein every meal. Now, if you intend to eat over five times in a day (say six or seven instead), you may cut back your protein intake down to 25 grams. If you are a woman though, you would need less daily caloric intake. On the average, you should eat about 20 grams of protein.

For your three big meals, make sure that you eat healthy sources of complex carbohydrates such as oatmeal, sweet potatoes, brown rice, cornmeal, and bran.

You should also eat healthy fats. These fats may primarily come from meats and fish. They may also come from eggs, nuts, seeds, and dairy products like milk and cheeses. Between 20 and 30 percent of your daily caloric intake must come from these fats.

Adapting frequent feeding method may not come very easy especially if it s your first time to do it. To make things easier, here s a sample guide of your meal schedule:
- 7:30 A.M. Breakfast
- 9:30 A.M. Snacks
- 12:00 Noon Lunch
- 2:30 P.M. Snacks
- 5:00 P.M. Dinner

This sample schedule can give you an idea of how you can separate your meals in a day. Of course, it will depend on your daily work load. If you work for longer hours, you may have to add another snack after dinner.

Keywords: Build muscle, build muscle fast, muscle building tips, muscle building nutrition

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