To build muscle, you need to eat right and work out. But, what type of diet should you be on? How many times a day should you be eating? Should you be eating in the morning? How much protein should you be eating per day? If there are so many questions on how to build muscle, how do you know which one to choose? Luckily, these 3 nutrition tips will help you to create the perfect diet plan that will get results and keep your body feeling great.
Eating at regular intervals throughout your day will keep your metabolism elevated and help you reach your goals faster. Your body needs time in between meals and periods of fasting to fully utilize all of its energy stores. If you eat every 2-3 hours, or even just 4-5 times per day, your body will burn through calories without running out of fuel and store fat quickly when you’re eating infrequently. To stay on track with proper nutrition timing, pack easy-to-grab snacks that are 100 calories or less at home or work so you’ll be ready for any unexpected hunger pangs.
Protein, Carbs, and Fats
Bodybuilders know that getting enough protein is vital for muscle growth, but people tend to think more protein is better. While it’s true that protein is important, too much of it can be detrimental and actually hinder your muscle-building efforts. Research suggests that you need at least 0.8 grams of protein per kilogram of body weight each day, or roughly 70 grams of protein for someone who weighs 150 pounds. If you are trying to build muscle, aim for about 1 gram of protein per pound of body weight. This will help ensure that you get enough without going overboard.
Why Carbs are Important
The Truth About Carbs – Carbohydrates are one of three macronutrients that are essential in your daily diet. While they may seem like they deserve a bad reputation, here’s why eating lots of carbohydrates is actually good for you.
- Carbohydrates give you energy. With their 4 calories per gram, carbs are extremely nutrient-dense, providing you with much-needed energy throughout your day. When you’re working out, consuming more carbs will help fuel your body and keep it going strong.
- They help you build muscle . If there’s one thing fitness models need more than anything else, it’s muscle! When you consume more carbohydrates than protein or fat, insulin levels rise and signal to your body that it needs to store nutrients as glycogen (aka muscle). This process is known as glycogen supercompensation , and results in increased muscle mass when combined with strength training.
- Your brain loves them. A lot of people think that since carbs turn into sugar, they must be unhealthy—but not all sugars are created equal. Complex carbohydrates contain fiber and other nutrients, which can lower your risk of chronic diseases such as heart disease and diabetes by reducing cholesterol levels in your blood.
- Low-carb diets can harm you. Sure, low-carb diets may help you lose weight quickly—but at what cost?
Read my Bodybuilding eBook
I teach people how they can build muscle without harmful supplements or drugs. My eBook has been praised by industry experts and my own clients who called it the most comprehensive collection of natural bodybuilding information currently available. In The Secrets of Natural Bodybuilding, you’ll discover top nutrition tips that you can use immediately to help you achieve more muscle with less fat. I even explain why gym lore about meal timing, pre- and post-workout meals is BS. I recommend that everyone who wants to build muscle read my eBook before they go out and buy any supplement or protein powder. If you want natural results, then natural methods are what you need!