Are you the type of person who struggles to build muscle? Maybe you don’t know what type of exercises to perform or what to eat? In this post, we will go over 5 nutrition tips that will skyrocket your results! These nutrition tips will help you regain your strength and energy to push harder on your training sessions as well as help muscles grow and recover faster.
If you haven’t tried any of the tips below, this could explain why you are struggling to gain muscle. However, another reason could be the lack of a proper exercise program. Check out Nutrition2change exercise programs that are not only designed to follow progressive overloading but are also designed to target every part of the body!
Photo by Anastase Maragos on UnsplashTips for building muscle
- Eat enough protein
Eating protein is vital for muscle growth and recovery. The recommended intake is 1g of protein per 1lb of your bodyweight. If you weigh 180 lbs then you should consume 180g of protein. To find out how many calories this is, simply multiply the grams by 4. In this case, 180 x 4 = 720 calories.
2. Choose white rice over brown rice
Although brown rice is filled with nutrients and fiber, it is important to note that brown rice is slow absorbing. On the other hand, white rice lacks a number of nutrients and it contains much less fiber making it a perfect source of carbohydrates for muscle. Muscle requires a fast-absorbing source of carbs to replenish glycogen stores and to obtain energy faster.
- Time your meals
Building muscle is not just about lifting heavy weights but it’s enabling the muscle to lift heavier and heavier through proper nutrition. For a muscle to obtain proper nutrition, it requires a variety of foods before and after a workout.
For instance, eating an effective source of carbs could postpone fatigue by 15-30 mins. It is recommended to eat an easily digestible source of carbs like a bowl of cereal or mashed bananas on toast one hour before a workout. Likewise, after the workout, it’s important to replenish glycogen stores by eating 1g of carbs per 1kg of body weight 1-2 hours after a workout. This will ensure that your body will not begin to breakdown muscle for energy.
- Hydrate appropriately
The body is made of approximately 70% of water. Therefore, water is essential for the body to work effectively. For instance, the muscle requires an adequate amount of water to contract effectively. To optimize hydration, you should drink 5-7ml per kg of your bodyweight approximately 4 hours prior to your gym session.
- Ensure you obtain enough of vitamins and minerals
As your body becomes stronger, it will require more nutrients to sustain the muscle and to keep its organs and bones healthy. You should consider eating foods high in calcium, iron, and selenium. Take a look at a full list of these minerals and where they can be obtained from here.
Summary
Building muscle is all about obtaining the right nutrients at the right time. It is vital to replenish glycogen stores with fats absorbing carbohydrates and to time your meals in a way that all nutrients are replenished for the muscle to grow and recover.
