Muscle building requires more than just hitting the gym and lifting as many weights as possible. It needs a balancing act to occur, which is generally consuming more calories than you burn.
For you to build one pound of muscle, you will need to eat in excess of 2,800 calories to counteract protein turnover, which you can use workouts to increase. Predator nutrition products can be used to supplement protein intake to help keep calorie intake accurate.
The most muscle that can be built by your body per week is around 227g of muscle, this means that if you overeat in the hope of trying to build more muscle, it will result in excess amount of fat. There are many body building products that can aid your search for balance during this process.
There are a lot of habits that should be adopted if you want to build muscle, burn fat, and get lean and strong. We have provided some of them below.
Never Skip Breakfast
Eating breakfast helps energize you for the day, and keeps you full till you eat again. Eating breakfast helps you eat healthier overall. For optimal muscle building, you should eat things like smoothies, omelets, and cottage cheese for breakfast.
Eat More Often
Endeavoring to eat the right type of food and at the right time is definitely essential for muscle gains. You can eat your regular breakfast, lunch, and dinner with other little meals in between them. You can add a post-workout meal, pre-bed meal, and a couple of snacks in between regular meals. Doing this will ensure that you don’t get hungry easily and will help boost your body’s metabolic rate.
Always Eat Protein to Increase Muscle Mass
Protein is absolutely essential for the building and maintenance of muscle. In order to benefit from this, 1g of protein should be eaten per 454g of body-weight. This equates to 200g per day for someone weighing 91kg. Whole protein foods are the most efficient way of getting this volume of protein. They include foods like beef, pork, chicken, turkey, fishes, eggs, milk, etc.
Take Fruits and Veggies Regularly
Fruits and vegetables contain a lot of vitamins, minerals, and also fiber that aids digestion. They are usually low in calories, meaning you can consume them in high quantities without the fear of putting on weight.
Drink a Lot of Water
One of the repercussions of lifting weights is the loss of water through sweating which can be a hindrance to the recovery of muscles. Drinking a lot of water regularly helps to prevent dehydration and hunger.
Only Eat Carbs After a Workout
Carbs are essential for bodybuilding, but it can be overeaten some times. To stop this from happening to you, only take carbohydrates after your workout sessions.
90% of Your Diet Should be Whole Foods
To experience an increase in muscle mass, you should endeavor to eat more whole foods. These foods are typically unprocessed and not refined; they are usually almost as they are found naturally. Some of them are fish, poultry products, fresh meat, eggs, rice, fruits, etc.
Building muscle can sometimes be made very complicated and stressful to keep up with, as it generally comes with a workout schedule, and strict diet plans. However, if you follow the above general tips, you can build lean muscle efficiently and also maintain them.