Building muscle, while at the same time increasing strength needs more than just lifting weights and working out. The most important thing when it comes to losing fat or gaining more muscles is going to be your diet. If you want to build more muscles and get a leaner physique you need to be going to the gym and lifting weights, but it’s also important to focus on a diet, to know how much you should eat, and what kind of foods you should eat. Even though gaining muscle is a long process, and not a short one, with the right diet and healthy eating, you can achieve your goals much faster.
How Knowing What To Eat To Gain Muscle Leads To Better Results
If you want your muscles to be bigger and stronger, you need to work out. When you’re doing some form of strength training you’re breaking down muscle tissue. Muscle protein synthesis is a process of creating protein to repair the damage. Then when you recover, that tissue rebuilds stronger and bigger. That doesn’t mean that your body can create new muscle tissue out of nothing. In order to build muscle, you need to consume right nutrients to make gains.
Meaning that what you eat, and how much, will lead to muscle gain. If you only train without the right nutrition, especially if you’re not consuming enough protein, you will lose a lot of muscle tissue. Also, if you’re not eating right, you won’t have enough energy that is needed for a workout, and you’re going to lose a lot of muscle there. To make the most gains with nutrition you need to consume enough calories every day (depending on your goal) and enough protein every day to rebuild those muscle tissues.
Therefore if you’re eating enough protein but not enough calories, your strength and also your performance in the gym will go down, on the other hand if you consume enough calories but not enough protein, your body won’t be able to build up muscle tissues, and will gain fat.
How Much To Eat When Building Muscles
When trying to build more muscles, you will need to consume more calories than your body burns daily. It can get tricky for many people, as you’re probably afraid that you will gain fat instead. But actually those extra calories can go into muscle development, if you’re working out in a right way.
You’re probably wondering how much calories you should eat per day will depend on your current goals. If your goal is to gain weight, you need to find out how much calories are you burning every day and add extra 300-500 calories on that number, but if you want to lose weight gradually, you’ll need to eat 300-500 less calories than you’re burning every day.
How Much Protein Do You Need For Muscle Building ?
Very few people in the US have difficulty consuming enough protein in their diet. It is because western food is rich in protein. Protein turnover is slow for sedentary lifestyle. But for those people who are active, and mainly those who want to build more muscle, it would be good to look at protein intake and make adjustments if needed. If you’re someone who has a sedentary lifestyle then you should eat 0,81 grams of protein per lb of body weight,, while if you’re someone who is active, you should eat 1,7 grams of protein per lb of body weight.
Supplements To Help Muscle Growth
- Whey Protein: Whey protein is rich in essential amino acids, that play a crucial role in building muscles. When you consume Whey Protein after a workout it gives your body the building blocks that repair muscle fibers after they’ve been broken down.
- Creatine: Creatine will provide you with an energy boost that you need in order to improve your performance in the gym, which is going to lead to muscle gain.
- Ipamorelin Peptide: Ipamorelin can stimulate the release of growth hormone, which is going to improve muscle growth, help you recover faster and also help you with fat loss. If you’re interested, you can buy Ipamorelin peptide online.
Don’t Forget Carbohydrates
Even though protein are very important and your main focus should be on them, that doesn’t mean that you should forget on other macronutrients like carbohydrates. Carbohydrates are very important for fueling your workout, which is going to lead to muscle gain.
Is Fat Important For Muscle Gain
Fat can be important, however if you’re eating enough protein and carbs, you’ll also consume enough fat within your diet. Also, fat is easier stored in your body, meaning it’s hard to be deficient. But you should avoid trans and saturated fats. Unsaturated fat is the healthier fat.
Best Foods To Help You Build More Muscle
- Eggs: One egg has 6 grams of protein, but also healthy fats and vitamin B
- Chicken: Chicken breasts are a great source of lean protein, 26 grams of protein 3 ounces
- Salmon: This fatty fish is rich in protein and omega-3 fatty acids, which is important for muscle growth
- Greek Yogurt: It is a great choice for a snack, and smoothie ingredient, it has a lot of protein
- Peanuts: The nut-like legume has 17 grams of protein in half cup
- Tofu: Tofu is a very popular food for vegetarians, tofu is rich in protein and calcium
- Tuna: It can be a part of a meal or snack. It contains a lot of vitamins and 20 grams of protein in three ounces
Avoid Junk Food
If your goal is building muscle then eating the right amount of calories and getting the right balance of nutrients is the key. But you should avoid junk food at all cost, as there is no benefit from eating it. While you should eat high protein foods like eggs and chicken, you should also add some vegetables, and some fruit. Fruit especially before a workout. Now these kind of foods you should avoid at all cost. And those are alcohol, added sugars, fried and processed foods.
