Hello to all sports and healthy lifestyle lovers. In this article, I will try to tell you about what you need to eat to build muscle. In any gym, and simply, any person who somehow connected with sports will say to you: “Eat everything you see!”.
Partially I agree with such statements, but I do not agree with the news that “you need to eat everything you see.” After all, devouring everything that catches your eye, you, along with muscle mass, will accumulate fat in your body.
Well, who needs muscles that are still not visible, due to subcutaneous fat a few centimeters thick. Therefore, I will tell you another statement: “Eat a lot, but eat correctly.”
Below I have written a shortlist of tips to help you understand how to eat to gain muscle mass. Well, further you will find a list of products with which you can shower your body at least all day.
Basic Nutrition Rules for Muscle Gain
Do not chase weight
Here is the first and most important rule. Do not pay attention to the indicators of the scales; what is essential is what you see in the mirror. You should have a press, not a piece of fat on your stomach. Your muscles should draw, even if they are not significant.
Chasing weight, trying to gain as much as possible, makes you blindly start to eat whatever is horrible. If it is only to reach the cherished bar, as a result of 10 kilograms’ weight increment, you have gained 7kg of fat.
Meat is the best food for an athlete
Protein is the basis of everything. It is thanks to the protein that your muscles grow. It acts as a building material from which, brick by brick, mountains rise from your muscles. You need to eat a lot of protein.
Some sports magazines advise that there are up to 4 grams of protein per kilogram of your weight, which in my humble opinion, it is very much. We are not trying to get on the podium, “Mr. Olympia,” our task is just to look beautiful. Therefore, I recommend consuming 2 grams of protein per kilogram of your weight. If you weigh 80 kilograms, then you should eat ~ 160 grams of protein per day. A lot of protein found in foods such as beef, pork, chicken, cottage cheese, milk, protein powders, fish, eggs, and legumes.
More on beecouncil: Foods Contain The Most Protein
A bowl of oatmeal is the best start to the day.
Carbohydrates, especially “bad carbohydrates,” in my opinion, are the main enemy of humanity. Of course, carbohydrates are a source of energy. If protein is a building material, then carbs are the builders who stack it. But carbohydrates must be right. If you want to gain high-quality muscle mass, exclude from your diet “bad carbohydrates” such as all kinds of buns, fast foods, sweets, white bread, and everything that seems so delicious to you can be consumed.
Your diet should consist of one hundred percent of the “right carbohydrates” – these are cereals, cereals, and vegetables. Eat 3 grams of carbohydrate per kilogram of your weight. Also, you should try to eat carbs before training and immediately after it, all other meals should consist mainly of protein.
But if you have a manic need for sweets, choose two days a week in which you can allow yourself to feast on a little. Moreover, these days should be training. Eat a bit of your favorite chocolate bar or favorite bun, right after a hard workout, believe me, the body will not notice it.
It’s no secret to anyone that to build muscle, and you need to consume more calories than you spend. But do not take this phrase with enthusiasm; the extra calories have not brought anyone to good. First of all, find out how many calories you need to maintain your life, and add to this number 400, this will be your daily calorie intake. For example, if you weigh 80 kilograms and you exercise 3-4 times a week, you should consume approximately 3,000 calories daily.
Relate article: Calories For healthy needs to consume per day
Vitamins and Supplements
Do not be afraid of supplements; the only thing worth fearing in them is the price. If you have extra money, feel free to buy protein powder, it will help you out very well when you don’t have time to eat lunch or after a workout, where a lot of calories consumed and protein is so necessary for your muscles.
Also, pay attention to creatine. It is an excellent supplement, thanks to which you will burn to increase your strength indicators, and, a significant load, your muscles will respond more strongly and grow faster. Of vitamins, attention should pay to fish oil, vitamins A, E, and C, as well as calcium.
Drink more water
We are 80% water, and you still have doubts about whether you should drink a lot of water or not. Drink plenty of water, drink it at any opportunity. Start your day with a glass of drinking water.
These are simple tips that should become aware of your life. It is the key to your success in pursuit of a beautiful and athletic physique.
Foods You Need to Eat to Gain Muscle Mass
For you, we have compiled a small table in which we have located the main products that will help you build up impressive muscle mass, while not gaining a large amount of subcutaneous fat. Do not forget about the rules that were written above and eat the right foods.
Try to make your diet 95% consist of products from the table. These staple foods; add even more fruits and vegetables to them. Eat right, it’s not so tricky, and your muscles will thank you very much.