Many people dream of gaining muscle mass. If you are one of them, these tips are for you. These are the rules that you need to follow if you really want well-defined muscles. Don’t worry, the rules are not difficult to follow. You simple need to remain consistent and in a short time, you’ll have your dream body.
Breakfast gives you an immediate boost of energy, which helps you survive until your next meal or snack.
Breakfast also sets the tone for your day. Starting with a complete and healthy breakfast boosts your energy levels, ensuring you start your day on a high note. The best way to gain muscle mass is with omelettes, vitamins and cottage cheese. For example, try 200 grams of red meat and 25 grams of nuts for breakfast. You can play around with the sources of lean meat and nuts for variety. However, this is the gold standard for breakfast.
You eat every 3 hours
Eating the right food at the right time is important for gaining muscle mass.
It is much easier to have breakfast, lunch, and supper as usual. Alternatively, you could have post-exercise meals, bedtime meals, and two meals during the day. Eating small meals often is much better than eating several large meals. This will reduce the size of the stomach and thus reduce hunger pangs. As a result, you will feel satisfied sooner, your waistline will shrink and your appetite will decrease. If you do not eat for a long time, you run the risk of overeating or choking at a vending machine during your next meal. If you eat at a specific time each day to suppress your appetite, your body will automatically starve.
Protein in every diet you eat
Protein is necessary to build and maintain muscle. All you have to do is choose the right protein source.
To achieve this, you need to consume at least 1g per 454g of body weight. This is equivalent to 200g / day if you weigh 91kg. The easiest way to achieve that amount is to consume complete sources of protein in each diet. Choose from lean meats (beef, pork, lamb, etc.), poultry (chicken, turkey, ducks, etc.), fish (tuna, salmon, sardines, mackerel, etc.), eggs, dairy products, and even whey. You can also choose vegan options such as lentils, tofu, seeds and nuts.
Fruits and vegetables with every meal
Dieticians report that most fruits and vegetables are low in calories and can be eaten without gaining weight.
Fruits and vegetables are also rich in vitamins, minerals, antioxidants and fibre, which aids in digestion. However, be aware of the sugar content in some fruits. A diet rich in fruits and vegetables is effective in lowering blood pressure, reducing the risk of heart disease and stroke, preventing certain types of cancer and reducing the risk of digestive and eye problems. They are also a source of positive blood sugar levels, which help control your appetite.
Eat carbohydrates after exercising
Carbohydrates are essential for energy production, but most people eat more than they need. It is therefore important to limit carbohydrate intake, especially after training.
Trainers are advised to eat fruits and vegetables with each meal, as they have less carbohydrates compared to whole grains. The exception is corn, carrots and raisins. After exercising, you can also choose from a variety of carbohydrate types, including rice, pasta, bread, potatoes, quinoa, and oats. However, avoid white carbs and eat whole grains if possible.
Choose healthy fats and drink water
Healthy fat is slow to digest and a good source of nutrition for your body.
Eat healthy fats with every meal and avoid processed and artificial fatty acids and margarines. Sweating during strength training often leads to excessive water loss, affecting your ability to gain muscle mass. Drinking water is a great solution to prevent dehydration,. Water also reduces hunger pangs.
All the food you eat
To get the results you really want and gain significant muscle mass, 90% of your diet should consist of healthy foods.
When talking about healthy products, keep in mind that these are untreated and unrefined products that are as close to their natural state as possible. These may include fresh meat, fish, poultry, eggs, vegetables, fruits, rice, oats, quinoa and more. Foods with added sugar are also processed foods. Also, try to eat whole food, even if you’re not working to build muscle.