Many of you may think that to build muscles, you need to abandon all your favorite foods. Well, with a solid nutrition plan and a training program, you can make some serious gains in strength and mass. Your muscle growth journey is a balanced combination of macronutrients and the right exercises.
Those making a comeback to the gyms or are novices in muscle building must know the importance of fueling proteins, carbs, and fats in the right amount and at the right time. Peanut butter can be a perfect option for getting significant protein. Multivitamins also play a major role in completing nutritional requirements.
Let us help you increase your muscle growth with an effective nutrition plan and feel good in your body.
Tips to Maximize Muscle Growth
If you have been scrolling through the web to find the right solution for you to boost your muscle growth, we have boiled down the top tips here:
1. More Protein Intake
Protein hugely supports muscle growth. Consuming 1g to 2g a day per pound of your body weight is recommended. This recommended dosage is to be consumed every day if you are an athlete.
If you have started your muscle-building journey for the first time, you can take 1.5g of protein per pound of your body weight for the first six months. This is because, during this time, your body responds better to your training program.
Eggs, almonds, Greek yogurt, milk, lentils, fish, and quinoa are some great protein-rich foods that help balance protein amounts in your body.
2. Say Yes to Carbs
You need carbs to grow your muscles. Next to protein, carbs are an important nutrient for muscle growth. Experts say that consuming 2-3g of carbs per pound of your body weight is essential every day if you are into bodybuilding. While you work out, your body uses carbs as energy that keeps you running. Bread, pasta, apples, bananas, milk, lentils, and peas are good sources of carbs.
3. Include Fat
To build your muscles, you shouldn’t avoid fat; 20-30% of your calories must come from it. Fat-rich diets help maintain the testosterone levels in your body, which is crucial for building strength and muscle mass. Your diet keeps it at an optimal level. Add salmon, walnuts, flaxseed oil, peanut butter, mixed nuts, and peanut butter to your routine for adequate fat content.
4. Count Your Calories
Measuring calories in a day is extremely important. Experts recommend that to gain muscle mass, 20 calories per pound of body weight in a day is recommended. If your body doesn’t have enough calories required in it and burns it, there are fewer chances of growing new muscles.
5. Frequent Eating
Rather than gobbling your food at once, ensure that you take protein and carbs frequently every 2-3 hours. This helps your body with a constant energy supply, keeping you lean and helping you gain muscle mass. Remember, your meal size should be similar most of the time. Inappropriate calorie intake can promote inappropriate weight gain.
Wrapping Up
Muscle growth and lean mass gain are the ultimate goals of athletes and bodybuilders. To grow your muscles the right way, you need the right number of macronutrients and you must track your nutrition intake.
Adding apples, bananas, milk, eggs, yogurt, peanut butter, pasta, avocados, oranges, and sweet potatoes are some food options that can help you get protein, carbs, fats, and multivitamins. Since our bodies don’t produce enough macronutrients, you can consume multivitamin tablets to balance it. Ensure you consult a doctor before adding supplements to your diet.