Tips For A Muscle Mass Building Diet
A diet for muscle mass building is a diet that is balanced, eaten in plenty and at the right time. Some people think that all you need to build muscle mass is do intensive exercise, but they are so wrong. To build muscle mass, the first place to start is your diet, then weight training, which is followed by recovery and sleep. For someone who wants to build their muscle mass, there are several points they should take note for them to get the desired results using diet:
- Eat regularly, preferably at 3 hour intervals when you are not sleeping. This keeps the body in a state of anabolism that helps you to grow.
- Eat plenty of proteins. Avoid supplements and go for proteins from real whole foods. 0.6 - 0.8g per pound of body weight is required by the body daily to grow. You will find that good proteins revitalize your metabolism, help to build up muscle and also aids in quick recovery from workouts.
- Eat plenty of carbohydrates with each meal. 2-4g of carbohydrates per pound is needed daily to get bigger.
- Eat a lot of fruits particularly for breakfast and make sure that in most meals you eat 2 cups of vegetables.
- Good fats should be one of every meal. Fats help in metabolism. Low intake leads to low thyroid activity and low levels of testosterone, as well as causing problems in joints, which could lead to adverse effects on one's training program.
- Remember that eating constitutes a large part of muscle mass building. One needs a certain number of calories for the growth of muscles. To begin with, have 19 times your body weight (in pounds) daily. If there is progress after 2 weeks, increase your calorie intake by 250 per day, but if the increase is fat, reduce the calories by 250. But always make sure that you accompany eating with working out for you to have positive results as you try to increase your muscle mass building.
- Make sure that you have a big breakfast, making one of the 2 largest meals of the day. This should follow 8 long hours of sleep as the body was in a catabolic state during that time, so this process needs to be reversed with plenty of proteins and carbohydrates.
- Take proteins and carbohydrates in liquid form, about 15 minutes before you start your workout to improve your blood flow to muscles. The carbohydrates will inhibit the proteins' conversion into energy
- Repeat the same immediately after the workout to replenish your body with energy. Muscle mass building starts at the end of a workout for a period of 2 hours. Carbohydrates to proteins ratio should be 2:1.
- Eat nuts and oils to add extra calories as you will find the normal intake of calories through normal meals insufficient for your body's growing demand.
- Your diet should be constituted by a variety of fruits and vegetables. Junk food should be avoided at all costs.
