Because your body can only produce about 227g of muscle
every week, if you consume too many extra calories in an attempt to grow
muscle, you will gain fat as well.
Every day, we recommend consuming an additional 250 to 500
calories. If you easily gain weight, stay on the lower end of the spectrum, and
if you have problems gaining weight in general, aim for the upper end.
It will take some trial and error to figure out how many
more calories you need to gain muscle and maintain your weight.
Muscle building necessitates a positive energy balance,
which means you must consume more calories than you burn. A pound of muscle
requires around 2,800 calories, mostly to sustain protein turnover, which can
be increased with exercise.
This is especially true for people whose bodies have a high
metabolism or who routinely engage in rigorous activity and, as a result, risk
placing themselves in calorie deficits if the imbalance is not addressed.
You will be able to increase muscle mass more efficiently
and swiftly if you follow these innovative ideas.
1. Eat breakfast to assist in the building of muscle mass
This provides an immediate surge of energy while also
keeping you satisfied until your next meal or snack. It also establishes a
pattern: if your day begins with a robust and nutritious breakfast, you will
likely to eat healthier.
Omelettes, smoothies, and cottage cheese are your best
options for increasing muscle growth.
2. Eat at least once every three hours
It's critical to eat the proper foods at the right times if
you want to increase your muscle build. The simplest method is to eat your
regular breakfast, lunch, and dinner, with meals post-workout, before bed, and
two snacks in between.
You will not be as hungry if you keep your food intake up,
because eating smaller meals more frequently rather than a few large ones will
reduce your stomach size. You'll feel fuller faster, your waist will slim down,
and you'll have less desires.
When you don't eat for a long time, you're more likely to
overeat during your next meal or fill up on harmful vending machine snacks. So,
to avoid cravings, eat at regular intervals throughout the day, and your body
will become hungry at those intervals.
3. Eat protein with every meal to increase muscle mass
Protein is required for muscle growth and maintenance. To do
this, you should aim to consume at least 1g per 454g of body weight. If you
weigh 91kg, that's 200g every day.
The simplest method to get this quantity is to have a
complete protein source with each meal.
These are some examples:
- Red meat. Beef, pork, lamb, etc.
- Poultry. Chicken, turkey, duck, etc.
- Fish. Tuna, salmon, sardines, mackerel
- Eggs (don't accept the misconceptions about cholesterol.
Consume the yolk.)lol
- Dairy products (milk, cheese, cottage cheese, quark,
yoghurt, and other dairy products)
- Whey protein (not required, but excellent for quick
post-workout smoothies.)
- Vegan alternatives include lentils, tofu, seeds, and nuts.
4. Include fruit and vegetables in every meal
Most (but not all) are low calorie, which means you can fill
your tummy without gaining fat or weight. Fruits and vegetables are also high
in vitamins, minerals, antioxidants, and fibre, which aids digestion; however,
be wary of the sugar level of some fruits.
5. Only eat carbs after your workout
While carbohydrates are necessary for energy, most
individuals consume far more than they require. Limit your carbohydrate
consumption to immediately following your workout.
Include fruits and vegetables in all of your meals. With the
exception of corn, carrots, and raisins, these have less carbs than whole
grains.
Additional carbohydrates only after workout this includes
rice, pasta, bread, potatoes, quinoa, oats, and other grains. Eat whole grains
instead of white carbohydrates.
6. 90 percent of the time, eat whole foods
90 percent of your food intake should be whole foods if you
want to attain the results you want and increase your muscle build
dramatically.
Eating whole foods. These are unprocessed, unrefined (or
little refined) foods that are as near to their natural condition as possible.
Fresh meat, fish, poultry, eggs, vegetables, legumes, fruits, rice, oats,
quinoa, and other grains are examples.
Foods that have been processed added sugars, trans fats,
nitrates, corn syrup, salt, and other additives are common. Bagels, fruit bars,
cereals, pizza, pastries, sausages, frozen meals, and vitamins are just a few
examples.
7. Consume healthy fats
Because healthy fats digest slowly, they aid in weight
reduction and overall health. Make sure to eat a variety of healthy fats with
each meal and stay away from artificial trans-fats and margarine.
8. Drink water to assist in the building of muscle mass
Strength exercise promotes water loss through sweating,
which can slow muscle repair and prevent you from gaining muscle growth.
Drinking water not only avoids dehydration, but it also reduces hunger, as an
empty stomach may make you feel hungry.
How quickly can you grow muscle?
While growing muscle is shockingly straightforward in
comparison to many other life goals, it is not easy “ and it certainly does not
happen soon.
Conclusion
Gaining real muscle requires months or years of weight training and good nutrition. Muscle gain rates differ from person to person, even while following the identical regimen.
