In order to build muscle, the body requires a positive energy balance. This means that individuals must consume more calories than they are burning. Individuals require around 2,800 calories in order to build one pound of muscle. This is largely in an effort to support the turnover of protein, which during training could be elevated. The human body can build at its optimum approximately 227 grams of muscle per week.
Therefore if an individual consumes additional calories attempting to build extra muscle, they will also gain extra fat. It is suggested that individuals consume an additional 250 to 500 calories each day. In the event that individuals gain fat quickly, they should remain on the lower end of the scale. However, if they find it difficult to gain weight in general, they should be on the higher end. Trial and error are expected to find the correct amount of extra calories to build muscle, yet remain lean.
Additionally, scientists suggest that eating lean protein fifteen to twenty minutes prior, during, and within one hour of exercising might aid in muscle gain. However, it is not just about protein. It is also about meals that meet the calorific expenditure, yet supply individuals with the nutrition for a healthy diet.
Eat Breakfast To Aid In Building Muscle Mass
This would provide the body with an immediate boost of energy. It will also assist the individual to remain fully up until the following snack or meal. The trend will also be set. As individuals will have the tendency to eat healthier once the day begins with a healthy, strong breakfast. The individual best option if they are trying to build muscle mass is cottage cheese, smoothies, and omelets.
Eat Every Three Hours
Eating the correct food at the correct time is critical for assisting individuals to boost their muscle mass. The simplest way is to eat breakfast, lunch, and dinner as per usual, then intersperse these meals after workouts. There should also be a meal before bed and then with two snacks in between. By increasing the intake of food, it will mean the individual will not get hungry.
This is due to the fact that eating smaller meals more frequently will minimize the size of the stomach. As compared to eating fewer larger meals. Individuals will become fuller quicker and the waistline will decrease, plus there will be reduced cravings. Not eating over long periods will result in overeating at the next meal or filling up with unhealthy snacks. Therefore to prevent any cravings, eat at predetermined times each day. The body will start to become hungry at those times.
Eat Protein With Every Meal
Individuals should consume protein with each meal in order to enhance muscle mass. Protein is required in order to build and sustain muscle. To achieve this, individuals should be consuming a minimum of one gram for every 454 grams of body weight. This equates to 200 grams per day if the individual weighs 91 kilograms. The simplest way to attain this amount is to consume a whole protein source with every meal. These would include whey, dairies such as milk, cheese, and quark, eggs, fish like sardines, tuna; poultry, and red meat. There are also vegan options as well such as nuts, seeds, tofu, and lentils.
Eat Vegetables & Fruits With Every Meal
The majority of vegetables and fruits are low in calories. Individuals could eat their stomach full without putting on weight or fat. Vegetables and fruits are full of antioxidants, minerals, vitamins, and fiber that are great for digestion. However, be careful to check for the sugar content of specific fruits.
Eat Carbohydrates Only After A Workout
Even though carbohydrates are consumed for energy, the majority of individuals eat more than they ought to. Restrict the intake of carbohydrates to just after the exercise regimen only. Eat vegetables and fruits with all meals. These consist of very few carbohydrates as compared to whole grains with the exclusion of raisins, carrots, and corn. Oats, quinoa, potatoes, bread, pasta, and rice are carbohydrates for post-workout only. Stay clear of white carbohydrates and consume whole grains.
Eat Healthy Fats
Healthy fats enhance the loss of fat and health as they are slow to digest. Ensure that fat intake is balanced and that healthy fat is consumed with each meal. Stay clear of margarine and artificial trans-fat.
Drink Water In Order To Build Muscle Mass
Strength training results in loss of water via sweat. This could impair the recovery of muscles and therefore, it will not assist in the increase in muscle mass. Consuming water stops dehydration, however; it also stops hunger as an empty stomach could make individuals think they are hungry.