9 Nutrition rules for building muscle
Nutrition is an important aspect of health and development. When it comes to
fitness, bodybuilding, muscle
building, and weight-loss food plays a very important role. It
provides you with the energy and nutrients to be healthy and to achieve your
goals.
Here are the 9 Nutrition rules for building muscle
Nutrition Rule 1 - Eat plenty of
protein
Protein
builds muscle and strength, We all know that protein is a building block of
muscle. It is very important to repair muscle tissues and therefore having
protein is very beneficial.
However, it is important to take care of the quantity a lot of people have a
misconception that they only need to have protein when they want to build
muscles. This is not true and there needs to be a right mix of all the macros. Approx
30% of the daily calorie intake should come from protein.
Apart from this, the timing of the protein intake should also be kept in
mind. The intake should be fairly spread throughout the day so that it gives
you the best results
Aiming of 1.5 grams per kg of body weight is good for
maximizing gains and strength muscle mass
Nutrition Rule 2 - Eat frequently
Many research suggests that around 3-4 hours you need to consume high
protein meal to maximize your gains, strength, and muscle mass
Rule 3 - Eat ample amount
fats
Fat plays a major role in muscle growth, health, and performance This is the
nutrient that is often ignored by many people. Agreed that fat should
be less in the case of fitness goals, however, there are certain good fats that
are in fact important for overall health and muscle strength.
There are a few fatty acids that are required but our body cannot produce
them. Also, our body relies on fat to supply energy to muscles during physical
activity. Approx 15-20% of calorie intake should be from fat.
Rule 4 - manipulate carbs
Carbohydrates are the primary source of energy. They are partially converted
to glycogen,
which is stored in muscle to power your workouts. Approx. 50-55% of
your daily calories should come from carbs but it does not mean that you can
rely on junk food such as pizza, burgers, etc. You should include healthy
options.
It is also important to note what kind of carb you are having at what time
of the day. Complex carbs are good to have in breakfast or pre-workout whereas
simple carbs serve as a good option post-workout. However, as complex carbs
take time to digest, it is always suggested to have them at least 2 hours prior
to a workout so that they can digest properly and provide energy during
workouts.
Rule 5 - Macronutrients over
calories
I'm not a huge stickler on calorie amounts. Yes, calorie intake is
important, but rather than focusing on a calories-first approach, I suggest
building your diet from the macros up to ensure you're providing your body with
the necessary fuel to support strength gains. If you follow the above rules,
your caloric intake will come out to be 15-19 calories per pound of body
weight.
Rule 6 - Use a protein powder
blend
For me, the only thing better than whey or casein is whey and casein. When
you blend these two protein sources, the fast-digesting whey will ensure you
rapidly promote an anabolic (muscle-building) environment, while the casein
will help you sustain it for a long time—may be as long as 6-8 hours. This will
reduce the time you spend in a state of muscle breakdown and maximize the time
spent in a state of growth. To fully round out your protein shake, I suggest
the inclusion of medium-speed digesting protein, too.
Rule 7 - Use Fast digesting carbs
after workouts
Carbohydrates are the primary fuel source during exercise. After finishing
your workouts consuming fast-digesting carbohydrates like white rice, banana,
and boiled potato helps to replenish the muscle glycogen that is burned during
your workouts.
Rule 8 - Take pre and post-workout
food or supplements essentials
Taking pre and post-workout foods like black coffee, eggs, banana, beetroot
juice, and supplements like pre-workout, caffeine, and creatine help to
increase muscle growth
Rule 9 - Find what works for you
Nutrition plays a very important role when it comes to achieving your
fitness to the next level. keep in mind nutrition = 70% workout = 30%
For more information Visit: Muscle
Building - Shaping Your Muscle
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