You don’t build muscles just because you work out, growth actually depends on proper recovery from exercise.
And the best way to recover is to provide the body with all the needed nutrients for optimal growth and recovery.
Your aim is to gain lean mass – muscle tissue, which is true whether you are just a guy who has excess body fat, a guy with good genetics or a hard gainer.
And in this article we tell you the basic nutritional principles you need to use to support your workouts in order to maximize your chances for growth.
1. Make sure you consume sufficient calories every day
It’s a fact you can’t grow if you burn more calories than you consume. If your goal is to gain muscle mass you need to consume enough calories so you’re in a calorie surplus.
But if you are heftier to begin with, this is a bit harder.
You need to consume enough calories to gain muscle mass, but avoid an excessive increase in body fat at the same time. While gaining mass, you should maintain or slightly increase your weight as you progress.
2. Split your total amount of calories evenly over 5–6 meals a day
The more often you provide your body with the nutrients it needs, the more you contribute to building muscle mass and avoid the addition of body fat at the same time.
If you split 3000 – 4000 calories over 6 meals, you keep your metabolism elevated while gaining more muscle mass at the same time.
On the other hand, if you consume the same number of calories in fewer meals you send your body the signal to store body fat.
3. Consume at least 1 gram of protein per pound of bodyweight a day
When trying to build muscle tissue, you need to provide the body with the amino acids it needs. These acids can be found in protein foods and protein supplements.
The best way to make sure you consume a wide range of amino acids is to eat a variety of protein sources.
4. Eat plenty of fruits and vegetables
A lot of beginners tend to focus too much on calories and protein and neglect other types of food which are rich in essential nutrients. Make sure eat at least six servings of fruit and vegetables a day.
They are rich in minerals and vitamins and low in calories and improve your overall health and increase gains.
5. Emphasize workout-window nutrition
Before and after your workout is the time when your body needs fast – digesting carbs and protein to start the recovery process.
Consuming sugars before and after exercise delivers amino acids to the muscles and reloads glycogen. Consume about 25 – 40 grams of protein before and after working out.