muscle building requires a positive energy balance, meaning you need to take in more calories than you burn.
You need about 2800 calories to build half a pound of muscle, largely to support protein turnover , which can be increased with training.
A nutritional plan for mass gain is a fast and very effective way to achieve your goals?
By following these eight tips, you will be able to build muscle mass more efficiently and quickly .
Your body can build a maximum of about 227g of muscle per week, so if you eat too many extra calories trying to build more muscle, you will also gain excess fat. We suggest consuming an additional 250-500 calories per day.
If you gain fat easily, stay on the lower end of the range, and if you have trouble gaining weight in general, aim for the higher end of the range. It will take a bit of trial and error to find the right amount of extra calories to build muscle and stay lean.
Plus, research suggests that consuming lean protein 15-20 minutes before, during, and within an hour of working out can help improve muscle gain.
Since you probably won't be eating steak or chicken breast at the gym, a protein shake or supplement may be beneficial immediately before, during, or after workouts, but it's not necessary.
However, it's not all about protein. It's about eating plenty of meals that meet your calorie expenditure and provide you with nutrition as part of a healthy, balanced diet that will help you build muscle, lose fat, and get stronger .
Here are eight simple tips to help get you on the right track…
1. EAT BREAKFAST TO HELP BUILD MUSCLE MASS
This gives you an immediate energy boost and helps you stay full until your next meal or snack.
It also sets the trend: you'll tend to eat healthier if your day starts with a breakfast strong and healthy. Your best allies if you're trying to build muscle mass are omelettes, smoothies and cottage cheese.
2. EAT EVERY THREE HOURS
Eating the right thing at the right time is crucial in helping you build muscle mass . The easiest way is to eat breakfast, lunch, and dinner as usual, interspersed with post-workout meals, before bedtime, and with two snacks in between.
Keeping your food intake high means you won't be as hungry, because eating small meals more often than a few large meals will reduce the size of your stomach. You will feel full faster and your hunger will cut, you will also have fewer cravings.
Not eating for long periods of time can cause you to overeat at the next meal or restock with unhealthy snacks from the vending machine. So, to stop any cravings, eat at fixed times each day and your body will be hungry at those fixed times.
3. EAT PROTEIN WITH EVERY MEAL TO BOOST YOUR MUSCLE MASS
You need protein to build and maintain muscle .
To achieve this, you should aim to eat at least 1g per 454g of body weight.
It's 200 g/day if you weigh 91 kg. The easiest way to get this amount is to eat a complete source of protein at every meal .
These include:
- Red meat. Beef, pork, lamb, etc.
- Poultry. Chicken, turkey, duck, etc.
- Fish. Tuna, salmon, sardines, mackerel, etc.
- Eggs. Don't believe cholesterol myths. Eat the yolk.
- Dairy products. Milk, cheese, cottage cheese, cottage cheese, yogurt, etc.
- Whey. Not necessary but great for easy post-workout shakes.
- Also try vegan options, such as lentils, tofu, seeds and nuts.
4. EAT FRUITS AND VEGETABLES AT EVERY MEAL
Most of them (not all) are low calorie: you can eat on a full stomach without gaining fat or weight.
Fruits and vegetables are also full of vitamins, minerals, antioxidants and fibers which aid digestion, but just be sure to check the sugar content of certain fruits.
5. EAT CARBS ONLY AFTER YOUR WORKOUT
While you need carbs for energy, most people eat more than they need. Limit your carbohydrate intake at the end of your workout only.
Eat fruits and vegetables at all meals. These are low in carbs compared to whole grains with the exception of corn, carrots, and raisins.
Another workout after carbs only. These are rice, pasta, bread, potatoes, quinoa, oats, etc. Avoid white carbs and eat whole grains.
6. EAT HEALTHY FATS
Healthy fats improve fat loss and health by digesting slowly.
Be sure to balance your fat intake, eat healthy fats at every meal, and avoid artificial trans fats and margarine.
7. DRINK WATER TO HELP BUILD MUSCLE MASS
Strength training causes water loss through sweating, which can interfere with muscle recovery and therefore won't help you build muscle.
Drinking water prevents dehydration but also hunger because an empty stomach can make you think you are hungry.
8. EAT WHOLE FOODS 90% OF THE TIME
To really get the results you want and dramatically increase your muscle mass , 90% of your food intake should be whole foods.
• Whole foods. These are unprocessed and unrefined (or minimally refined) foods that are as close to their natural state as possible. Examples: fresh meat, fish, poultry, eggs, vegetables, legumes, fruits, rice, oats, quinoa, etc.
• Processed foods usually contain added sugars, trans fats, nitrates, corn syrup, sodium and more chemicals. Examples: bagels, fruit bars, cereals, pizza, cookies, sausages, frozen meals, supplements
