If you’re new here, you may want to subscribe to https://www.sfgate.com/paid/article/best-testosterone-booster-15814334.php to get the latest updates on how you can improve your body. Despite spending hours in the gym, many bodybuilding enthusiasts fail to see any significant muscular development.
Perhaps the biggest reason is in the workout?
Is it necessary to spend all your money on those magical supplements that claim to boost your muscle gains like never before or do they simply need to spend more time in the gym?
“No” is the answer to the last question.
Often overlooked by many people, a proper muscle mass diet plan is at least if not more important than a workout important when it comes to muscle building.
Only 50 percent of the muscle-building process is dependent on the time spent in the gym. Your diet contributes to the other half. Now, you might be asking, how to eat to gain muscle mass?
If you want guaranteed results, your muscle mass diet plan should be given the same amount of importance as your actual workout. I use to give even more attention to my nutrition and diet because the easiest part in the process is actually workout if rest doesn’t count.
An optimal supply of the various macronutrients with the right timing is a whole different story and needs a bit of learning.
Quality protein, carbohydrates, and healthy fats should comprise your daily meals, which should be eaten 5 to 7 times a day every two to three hours.
Right macronutrient values
If you do so, you will have to make sure that each of the meals will have to contain all the nutrition that is required from a muscle mass diet. Proteins, carbohydrates, and fat should be consumed in proper ratios with every meal.
The right muscle mass diet should essentially contain 35 to 45 percent protein, 40 to 50 percent carbohydrates, and about 20 percent fat. The protein and carbohydrate intake may vary, but the fat total should be not less than 20 percent of the total value.
Maintaining a diet for lean muscle mass will need a lot of planning and preparation, but if you want to maximize your muscle mass, all this will be more than worth it. Trust me!
Remember that your muscle gains will not be proportionate to the amount of effort you in at the gym without a proper muscle mass diet.
How to eat to gain muscle?
Your muscle mass diet plan should be planned in such a way that you eat within 30 minutes of waking up in the morning. This is your most important meal.
Some people find it difficult to eat solid food right in the morning. To make it easy, drink a protein/weight gaining drink right after you wake up, then wait 30 to 60 min. This will start up your engines and it will be much easier to eat breakfast.
You should plan your remaining meals such that you are eating them every three hours after that.
Two most important meals of the day
Your pre and post-workout meals are the two most important parts of your diet plan for lean muscle, so pay close attention to them. Ignoring them, you will lose the benefits of your workouts.
You will be unable to gather sufficient energy to perform your workout with full intensity unless you have proper pre-workout nutrition. For example, 20g of easily digestive protein with carbs 30min before a workout will tank up your glycogen stores. Part of the carbs will be immediately transformed into ATP and KP which are the instant sources of energy.
By skipping your post-workout meal, you will effectively rob your body of all the essential nutrients that it needs to rebuild fibers when it needs it the most. As a result of this, your muscles will turn into a state of catabolism. By eating an easily digestive protein with quick carbs, you will turn your body back into an anabolic state.
Diet tips to gain more muscle mass
Eating five to seven meals a day as part of a good muscle mass diet plan doesn’t mean that you can eat any amounts of junk food that is available at the time. However, you can allow one or two cheat days, when you can eat whatever you like, how much you like. This helps you to avoid any kind of adaptation in your body and keeps you motivated.
On the contrary, your meals, despite being small, will contain all the proper nutrition that is required to maximize your muscle growth.
Another vital ingredient in any muscle mass diet is weight gainers and protein shakes.
Such convenient methods ensure that your muscles become bigger and stronger than before by providing them with an adequate supply of protein. This is appropriate especially if you have your own high metabolism and have to eat like an elephant just to maintaining weight.
You can also obtain protein from lean meats, poultry, or healthy fish like salmon or halibut. Red meat and fish is a kind of bodybuilding food that should be part of the muscle mass diet plan
Quality carbohydrates that can be obtained from starchy vegetables (such as potatoes, sweet potatoes, or yams); whole-grain bread and cereals; fresh fruits; and low-fat dairy, should also be a part of a muscle mass diet.
Fat is also a vital ingredient of any muscle mass diet.
Choose unsaturated fats; these are generally liquid at room temperature.
Coldwater fish, nuts, seeds, and healthy oils are excellent choices for such fats.
Fats that are solid at room temperatures, or saturated fats, are not considered good for a muscle mass diet.
The key ingredient in building the body of your dreams is a well-planned diet for lean muscle mass.
Quantities of all three macronutrients (protein, carbohydrates, and fats) in the right ratios are required to build and maintain muscle mass.
To keep your muscles active and growing and to keep your metabolic rate high you will need to eat frequently. This will also keep your RMR (resting metabolic rate) higher, which helps you to stay lean.