Let's start with probably the most obvious fact about muscle building - You have to consume more calories than you can burn!
Relax, that doesn't mean that you should eat like a whale!
Muscle building is all about a positive energy balance and the right food. While we know that you have access to weights, let's focus on the food. We got the best 7 tips that can help you in building muscle mass.
You need about 2,800 calories for building a pound of muscle! So, you can now imagine how much you have to consume. But with the proper diet, you can build muscle mass quickly and more efficiently.
"What if I gain more fat?"
A human body can build around 226-227g of muscle at most each week. If you are not careful with the extra calories, you might gain excess fat!
Therefore, we advise you to limit your calorie consumption to 250-500 calories/day. Also, consume lean protein before and after working out, but within an hour. It will help you in improving muscle gain.
The most common sources are protein shakes or drink.
It's not just the weight you lift, but the food you eat!
Don't just rely on protein; try eating meals that can compensate for your calorific expenditure. In addition to that, the proper meal can also provide you with the right nutrition.
Therefore, maintaining a healthy and balanced diet is of utmost importance. Here are the best tips that would help you get on the right track.
Tips to build muscle mass
The right breakfast
An excellent and healthy breakfast will give you an instant energy burst, which will keep you full for a longer time. Further, a healthy breakfast sets the right trend, and you will notice that you tend to eat better and healthier later during the day!
For building muscle mass, try cottage cheese, smoothies, and omelettes for breakfast.
The 3-hours break
It's crucial that you eat after every three hours to boost muscle mass. You can try dividing your meals into breakfast, lunch, dinner, post-workout meal, pre-bed meal, and two snacks in-between.
Taking small meals is better when compared to large three meals. Small meals don't fill your stomach to its limit and help in a gradual decrease in stomach size.
However, you might think that if you eat in small proportions, you might get cravings!
The best solution to cravings would be to fix a time for each meal, which will become a habit, and you will feel hungry at those times only.
Include protein in every meal
A human body needs protein to build as well as maintain muscles. It would be best to aim at a minimum of 1 gram per 454 gram of body weight.
For instance, if your weight is 91 kilograms, you need 200 grams of protein each day. Make sure that you take the right amount of protein throughout the day, including a whole protein source in every meal.
Here are some good protein sources -
- Red meat - Mutton, lamb, etc.
- Poultry - Chicken, duck, turkey, etc.
- Fish - Tuna, sardines, mackerel, salmon, etc.
- Eggs
- Dairy items - Milk, cottage cheese, cheese, yoghurt, quark, etc.
- Whey protein shakes
- Vegan options such as Lentils, nuts, tofu, seeds, etc.
Eat vegetables and fruits with every meal
Most fruits and vegetables are low calorie, which means you can eat till your stomach is full without worrying about gaining weight!
Fruits and Vegetables are excellent and the best sources of antioxidants, minerals, vitamins, and fibre. However, be mindful of the sugar content in some fruits.
Carbs post-workout
You need carbs for energy, so you cannot ignore them completely! However, there is a risk of gaining weight if you eat more carbs.
Therefore, the best option is to consume carbs only after your daily workout sessions. However, you should try eating whole grain and avoid white carbs!
Drink plenty of water
We sweat during a workout, which can result in dehydration and muscle impairment. Further, it can also hamper your muscle mass.
Make sure you drink 4 litres of water to stay hydrated and improve muscle recovery.
Eat whole foods
At least 90 percent of your food must consist of whole foods.
Whole foods are unrefined and unprocessed food items that are close to their natural state. Here are some examples: quinoa, oats, rice, fruits, pulses, vegetables, eggs, poultry, fish, meat, etc.
Processed food items generally contain sodium, corn syrup, nitrates, trans-fats, and added sugar. Therefore, avoid processed food as much as you can.
Are you ready?
Now that you have the 7 awesome tips for building mass muscle, work on your routine. You cannot spend all day in gyms and at the dining table!
A healthy life is all about the right balance. And when you have the right diet, you are on the right track!
Tell us what you think of these muscle-building tips in the comments.
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