If you want to increase muscle mass, it's very important to eat the kind of food that gives you the best nutrition for building muscle. This is just about as important as going to the gym regularly. Your hard training will get you less results, if you are not getting the proper nutrition for muscle gaining. If you are skinny and have a hard time gaining weight, it is especially important for you to keep track of the nutrition you are getting from your meals.
Here you have my six tips for muscle gaining nutrition:
1. You should have a meal every 2,5-3 hours. Having a meal every 3 hours is beneficial for those who want to add muscle, those who are trying to lose fat and gain muscle, as well as those just wanting to gain muscle.Skipping meals to lose fat is not a good idea, because when you do your body could start to store fat as a defense mechanism.Having more frequent meals supports fat loss, because it accelerates the body's metabolism. For those of you who can´t gain weight easily,it´s very important to have a meal every 3 hours or so, because if you don't, your body doesn´t have a constant energy source, and it could start eating up the muscle tissue for the energy it needs.And when that happens the muscles aren't growing.
2. Your muscles need protein to grow. Meat, eggs, cheese, kinoa, beans, tuna, salmon, cod and peas are examples of protein-rich foods.Your preferred protein intake per day is around: 1,5 g per pound of bodyweight (3,3 grams per kilogram).Every meal should include protein, 40-60 g. Protein is an important growing material for the muscles, and it speeds muscle recovery.If you would like to use powdered protein supplement, it should not be more than 40 percent of your daily protein consumption. This is to make sure that you are getting enough minerals, vitamins and digestive enzimes from your diet.
3. Carbohydrates are an important part of your muscle building diet. Carbs can be put in three categories, simple (sugars), complex (whole grain breads, brown rice), and fibrous (vegetables).You should concentrate on complex carbs when you are working out hard and building muscle, they release a slower and longer lasting energy. Foods that contain high complex carbs are amongst others: whole grains, cornmeal, bran, pasta and brown rice.You should eat most of your carbs in the morning and post-workout.Having a good meal post-workout is crucial for muscle building and muscle recovery. The amount of carbs you eat every day should be around 5,5 g per kilo of bodyweight (2,5 g per pound).
4. For muscle recovery, veggies are very important. Every meal should contain 1-2 cups of vegetables and fruit.You get anti-oxidants, vitamins and minerals from fruits and veggies and they speed muscle recovery and heal damaged muscle cells. High levels of acid loads to the blood, which are created by grains and proteins, need to be balanced out with alkaline rich veggies and fruits. To much acid in the blood can result in decreasing of muscle mass and bone strength.
5. Fat is important as well. Depending on if you want to lose bodyfat or not, fat should be 10-30% of your meal. For those who don't gain weight easily, 30 percent fat is the right amount, for those who would like to lose some bodyfat, ten percent is fine and for the rest, twenty percent is good. Consuming fat is necessary for the body, one of many of its benefits is its contribution to energy, and diffusion of oxygen into the bloodstream. The following are a few kinds of foods that contain "good fat" (essential fatty acids): olive oil, walnuts, seafood and pumpkin seeds.
6. Write down what you eat and when. In order to keep track of the food you are eating, and whether it is useful to your muscle building efforts, keep a log of what and when you eat. Collect information about every meal, and its nutritional value, the amount of fat, carbs and protein you are eating. Even if this doesn't sound very fun, it gets into a habit very fast, and has many benefits.You could have your phone remind you when it's time to eat if you tend to forget meals.
By following these simple tips, your diet should be optimized for muscle gain.
I hope you found this article helpful and that it will help you in your muscle building efforts.
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