Having a muscle building diet plan is an absolute necessity for any bodybuilder focused on building lean muscle mass and burning fat. In fact, it’s just as important as a good workout plan. You should also know that eating the right types of carbohydrates at the right times is extremely important. Carbohydrates are the main source of energy for your body and without a sufficient amount, you may not achieve the goals you desire. However, all carbs are not created equal. There are various types contained in a wide variety of foods. Knowing the different types will give you the advantage you need.
It’s important to know that foods are catagorized using a scale called the Glycemic Index. This scale measures the amount of glucose (that is, sugar) in the food. This, in turn, determines how your body reacts to that food; that is, how it absorbs and uses that sugar as energy or stores it as fat.
When planning your muscle building diet, it’s important to know the types of carbohydrates contained in the different foods you eat, as they all digest differently. When doing heavy exercise, as you lift weights and expend a lot of energy, eating foods with higher levels of sugar that digest quickly is beneficial. These foods cause your blood sugar levels to rise rapidly and this excess is absorbed by the muscles to aid in their growth and repair.
Slow digesting and lower sugar carbohydrates, in contrast, should be eaten at other times. Generally, this is a good practice for everyone. Spikes in blood sugar levels are not a good thing for the average person for various reasons, one of which is that excess sugar, when not being used as fuel during exercise, is converted and stored as fat.
The Glycemic Index is based on a scale of 100; that is, 100% equals pure glucose. The higher the number to 100, the higher the glucose content and therefore, the higher the digestion rate and spike in blood glucose levels. It’s important to know these numbers because your muscle gain is directly related to how fast carbohydrates are released into the blood and made available to the body after consumption.
Originally, the G.I. was invented for diabetics or those at risk for diabetes. People needed a guide to help them determine the foods that caused blood sugar levels to rise rapidly and thus, increase the risk for diabetes. However, these principles can also be used by weight lifters. One cautionary note: eating foods with a high G.I. index is not recommended for a majority of people, especially those that don’t participate in lots of strenuous exercise.
A good rule of thumb is to eat foods on the lower end of the scale between workouts and eat the foods higher in the G.I. during or right after your exercise sessions.
Now for the nitty-gritty. Where do the foods you want to eat fit into this scale?
1. Low Glycemic Index (55 or less) – most fruits and vegetables, legumes and beans, some whole intact grains, nuts, fructose, kidney beans, beets, chick peas
2. Medium Glycemic Index (55-69) – whole wheat products, brown rice, sweet potatoes, sucrose, baked potatoes
3. High Glycemic Index (70 and above) – white bread, most white rice, corn flakes and other breakfast cereals, glucose
As you can see, if you want to implement a muscle building diet plan that will give you the best benefits, it’s important to know the Glycemic Index of the foods you’re eating and to time and plan your meals accordingly. Doing it correctly will give you the best benefits overall.
Peter Erskine Trio
Peter Erskine has played the drums since the age of four and is known for his versatility and love of working in different musical contexts. He appears on over 600 albums and film scores, and has won two Grammy Awards, plus an Honorary Doctorate from the Berklee School of Music (1992).Fifty albums have been released under his own name or as co-leader. He has played with the Stan Kenton and Maynard Ferguson Big Bands, Weather Report, Steps Ahead, Joni Mitchell, Steely Dan, Diana Krall, Kenny Wheeler, Mary Chapin Carpenter, The Brecker Brothers, The Yellowjackets, Pat Metheny and Gary Burton, John Scofield, et al, and has appeared as a soloist with the London, Los Angeles, Chicago, Frankfurt Radio, Scottish Chamber, Ensemble Intercontemporain, Royal Opera House, BBC Symphony, Oslo and Berlin Philharmonic Orchestras. Peter premired the double percussion concerto Fractured Lines, composed by Mark-Anthony Turnage, at the BBC Proms with Andrew Davis conducting, and has collaborated frequently with Sir Simon Rattle. He also premiered the Turnage opera Anna Nicole at the Royal Opera House in London. Turnage has composed a solo concerto for Peter titled Erskine, which received its world premiere in Bonn, Germany in 2013, with the US premiere scheduled for September 2014 at the Hollywood Bowl with the LA Philharmonic. Peter has been voted Best Jazz Drummer of the Year ten times by the readers of Modern Drummer magazine.peter-weather-report-800x790Peter graduated from the Interlochen Arts Academy in Michigan and studied at Indiana University under George Gaber. In 1972 Peter commenced his pro career playing with the Stan Kenton Orchestra. Four years later, he joined Maynard Ferguson before working with Jaco Pastorius in Weather Report and moving to Los Angeles. Peter recorded five albums with the band. He won his first Grammy Award with their album 8.30. During this time in LA, he also worked with Freddie Hubbard, Joe Henderson, Chick Corea, Bobby Hutcherson, Joe Farrell and George Cables. Peter then moved to New York City where he worked for five years with such musicians as Michael Brecker, Mike Mainieri, Eddie Gomez and Eliane Elias in Steps Ahead, John Scofield, Bill Frisell and Marc Johnson in the legendary group Bass Desires, the John Abercrombie Trio plus Bob Mintzers Big Band.Peter-Grammy-AwardPeters lived in LA since 1987 but has been travelling around the world all of that time, working with such artists as Diana Krall, Joni Mitchell, Vince Mendoza, Steely Dan, plus European musicians Jan Garbarek, Kenny Wheeler, Palle Danielsson, John Taylor, Kate Bush, Nguyen L, Rita Marcotulli, the Norrbotten Big Band in Sweden plus Sadao Watanabe in Japan. He won his second Grammy Award as the drummer of the WDR big band in Kln along with Michael Brecker, Randy Brecker, Vince Mendoza and others for the Some Skunk Funk album. Meanwhile, Peter keeps busy in LA with such artists as Alan Pasqua, Bob Sheppard and Bob Mintzer as well as playing in studios. Films where Peters drumming can be heard include Memoirs of a Geisha, the new Pink Panther films and all three of the Austin Powers movies, plus the title music of the Steven Spielberg/John Williams collaboration The Adventures of Tintin.Peter produces jazz recordings for his record label, Fuzzy Music, and is an active author with several books to his credit; the latest titles include No Beethoven (Autobiography & Chronicle of Weather Report), Time Awareness for All Musicians, Essential Drum Fills, and Everything I Know, A Work in Progress (DVD). He is also authoring new iOS Play-Along apps suitable for all instruments.Peter is Professor of Practice and Director of Drumset Studies at the Thornton School of Music, University of Southern California.