Building muscle is a goal that requires a triage of effort. You must be mindful of and intentional in undergoing the proper fitness and lifting programs. You must also maintain a positive and determined mindset. However, the nutritional aspect of building muscle is the most crucial. Some experts say that one’s nutrition makes up more than 60 percent of that person’s muscle-building potential. The following are 10 nutritional tips to help you build muscle.
1. Eat Enough Protein
The most important nutritional advice we can give you is to take in enough protein. Protein is the most vital muscle-building aid of them all. It is 100 percent necessary for muscle growth and recovery as you push your muscles to the limit. A good rule of thumb is to take 1.5 grams of protein for each pound of body weight while striving to build muscle. That means you should have 150 grams of protein daily if you weigh 100 pounds.
It sounds like a lot, but you can easily take in this much protein if you make an effort to eat foods with a lot of it. You can find the highest amounts of protein in foods like red meats, Greek yogurt, chicken, peanut butter, and legumes. Those are just a few examples you can use when starting your fitness program.
2. Back Your Protein Up With Carbs
Many people make the mistake of believing they should cut down on carbs. On the contrary, carbs should go hand-in-hand with your proteins, as they help to fuel your muscles. Carbs are also helpful in boosting your energy after exercise and raising your glycogen levels. Furthermore, they prevent muscle loss. Some examples of good carbs to eat during your muscle-building journey are oatmeal, brown rice, fruits, and vegetables.
The general muscle-building practice is eating approximately 10 grams of carbs for each kilogram of lean body weight. Therefore, you should take 232 grams of carbs daily if you’re a female weighing 137 pounds. You can find a protein and carb calculator to determine how much you need to help your cause.
3. Stay Hydrated and Healthy Overall
One mistake people often make is not drinking enough water. They sometimes don’t realize how essential it is or how it functions in muscle growth. Water not only provides you with the electrolytes you need, but it also helps to regenerate your cells. Thus, it is an energy builder, a muscle healer, and an overall body cleaner.
Experts recommend drinking at least eight glasses of water daily, but you may want to boost that number during resistance training. You can do a few tricks if you find the taste of water undesirable. For example, you can add lemon drops, brew tea, or purchase healthy brands of flavored water. Ideally, you should go for the purest forms of water, but make an effort to improvise if you need to. That process will help your body get everything it needs while you try to inflate your muscle growth.
4. Eat a Caloric Surplus
Another important aspect of muscle building is gaining weight. You will experience greater muscle growth and development if you take in a caloric surplus of at least 500 calories daily. Ensure that you use foods and beverages that are good for your purpose as well.
To find out how many calories you need to create the surplus, you’ll need to use a caloric intake calculator. You must enter information into the calculator, such as your age, gender, weight, etc. You’ll also need to specify your activity level. The system will then tell you how many calories you need to maintain your weight or gain weight. You can add 500 calories to that to figure out how much you should eat while you try to grow muscle.
5. Eat Frequently
Eat several meals daily to make getting your daily required calories easier. You’ll also want to eat several times to boost your metabolism and body energy all day. Typically, you should eat three meals a day and add two or three snack-eating sessions in between your meal.
6. Don’t Avoid Fat
Many people avoid fat like the plague because they want to be lean. However, fat in itself won’t hinder your progress. The type of fat you take in will make the most difference to how well you succeed. Dietary fats, or “good” fats, can accelerate your growth process by feeding your body essential vitamins and nutrients.
Avocado is an example of superfood that can prove to be very helpful in your muscle growth journey. One avocado is about 250 calories and is full of nutrients. Other examples of fatty foods to eat are nuts, tuna fish, and coconuts.
7. Have a Shake Before/After Resistance Training
Protein shakes usually contain the right ingredients to help your muscles recover after resistance training and powerlifting. Many people drink a shake before working out to move the process along. You can purchase premade shakes or create your own power shakes with your fruits and veggies of choice, along with nutrient-packed protein powder.
Aside from adding protein to your pre-and post-workout activities, you must get the most out of your efforts. A new powerlifting technique exists, and its creators designed it specifically for accelerated and advanced muscle building.
The idea is to push your muscles to the limit and give them the correct fuel and healing time to strengthen. You can achieve that using several repetitions and the right weight to nudge your muscles toward growth. For more useful tips on building muscle from experts, check out PowerliftingTechnique.
8. Consult With a Dietitian
A dietician can help you if you don’t know where to start your muscle-building journey. Explain to this person what you intend to do, and they can guide you toward the best foods to achieve your goals. The dietitian can create a customized plan tailored according to your preferences, health, and caloric requirements.
9. Take Amino Acids
Supplements are useful when you’re unclear about whether your diet can provide you with everything you need. Ensuring you get your required amino acids is non-negotiable. You can get them through a diet, but a supplement may be in order if there’s an issue.
10. Don’t Be Afraid of Dairy
Dairy foods, such as milk and yogurt, are excellent sources of calories and nutrients. Thus, you can get your daily allotment of some elements by taking in a few glasses of milk daily. You’ll get a healthy dose of vitamin D and calcium at the very least.
A bowl of ice cream can be good for you in moderation. It can serve the purpose of adding to your dairy intake and taming your sweet tooth. Thus, you shouldn’t be too shy to reward yourself with some to celebrate your progress.
The tips you read can help you with your muscle-building journey. Remember not to stress about your goals and always to keep feeding your body calories and nutrients. You’ll see the results you desire quickly.