Here’s some basic math that many people still don’t understand. You only attend to the gym for about an hour a day, leaving the other 22–23 hours to rely exclusively on what goes in — or stays out of — your mouth. So, why is the dietary side of the mass-gaining equation frequently overlooked? It’s probably because a bench press is far more appealing than a spinach salad.
However, if you want to take your body to the next level, you must pay close attention to particular nutritional rules. These 12 killer mass-building methods can help you get the physique you’ve always wanted without having to make too many sacrifices.
Eat Real Meals
Whole foods, such as lean meats, nuts, seeds, and vegetables, offer more of the nutrients that muscles seek and provide a steadier source of amino acids and blood glucose to muscles than most products found in supermarkets. That’s not to denigrate supplements but just keep in mind that they’re secondary to the food you eat.
Double Up On Breakfast
Eat two breakfasts if you’re aiming to acquire weight. To replenish liver glycogen and put a stop to the catabolism that eats away at your muscle overnight, consume two scoops of whey protein with a fast-digesting carb like white bread as soon as you wake up. After around 60 minutes, have a wholefood breakfast with excellent protein and slower burning carbohydrates, such as oatmeal.
Track How Much You Eat
The only way to tell if you’re consuming enough calories and macronutrients to build muscle is to keep a complete food diary and track your calories and macronutrients. Nutritiondata.com‘s massive food database can assist you in crunching the figures.
Consume “Game Meat”
Game meat was formerly a staple of the American diet. Muscle-building meals include bison, elk, ostrich, and venison. Aside from having a superior protein-to-fat ratio that aids in lean mass gain, most game meat is grass fed and given lots of freedom to wander, resulting in higher levels of fat-burning omega-3s and conjugated linoleic acid.
Whey Protein
In a study published in the journal Amino Acids, Finnish researchers showed that weightlifters who ingested whey protein before and shortly after exercises generated more of a molecule known as cyclin-dependent kinase 2, or CDK2, than those who did not. CDK2 is thought to trigger muscle stem cells involved in hypertrophy and recovery from strenuous exercise. Furthermore, a 2009 study conducted by Japanese researchers discovered that taking whey plus glucose resulted in greater post-training muscle glycogen storage than consuming only glucose. Set a goal of 20–30g of fast-digesting whey protein isolate or hydrolysate 30 minutes before and immediately after your workout.
Don’t Avoid Carbs
To increase muscle mass, you must consume a lot of carbohydrates: 2-3g per 1 pound of body weight. Carbohydrates provide the energy needed for development as well as glycogen to power heavy lifting. Brown rice, oatmeal, quinoa, and sweet potatoes are all good choices for most meals. However, during your first meal of the day and your post-workout snack, you want fast-digesting carbohydrates like fruit, white potatoes, or white rice, as an insulin rise is required to channel amino acids into muscles.
Prepare Ahead Of Time
Coming home starving after a hard workout and having nothing ready to eat might drive you on a quest for the nearest bag of Doritos. However, keeping a stockpile of protein-packed foods that can be swiftly reheated ensures you’ll make good choices and obtain the nutrients your muscles require. Use the weekend to make large amounts of chicken, chili, stews, hard-boiled eggs, and rice that will last the whole week in the fridge or freezer.
Eat Something Before Sleeping
Snack on a blend of slow-digesting casein protein and healthful fat before going to bed. Casein coagulates in the intestines, maintaining a consistent supply of amino acids to inhibit metabolism while sleeping. Have 20–40g of casein protein powder or one cup of unsweetened low-fat cottage cheese combined with two teaspoons of flaxseed oil or one to two ounces of nuts or seeds 30 minutes before bedtime.
Snack When You Can
Eating often will keep you full and provide your muscles with the continuous supply of nutrients they require to thrive. Hunger pains are not simply a warning that your body has entered a catabolic state, but they also make you more prone to overeat on leftover birthday cake at work. Try to eat eight body-friendly meals or snacks every day, including pre- and post-workout meals.
Consume Adequate Amount Of Calories
Muscle, unlike fat, is a metabolically active tissue that requires a lot of energy to keep developing. If you consume too few calories, you will lose body weight. When mass increase is the goal, consume around 20 calories per pound of body weight each day. Drop to 16–18 calories per pound if you notice that 20 calories per pound puts on bulk and fat. However, this does not give you permission to pound pizza. Quality is also important, so keep it clean.
Don’t Avoid Fat
Fat, even the much-maligned saturated fat, is required for the development of a rock-solid body. It increases testosterone production, supplies vital calories, and helps your joints withstand the rigorous lifting required to promote muscular growth. Aim for 0.5g of fat per pound of body weight, or 30 percent of total daily calories. Saturated fats from beef, coconut goods, and dairy; monounsaturated fats from almonds, avocado, olive oil, and peanut butter; and fat-burning polyunsaturated fats from fatty fish, flaxseeds, hemp seeds, and walnuts make up equal thirds of that. Trans-fatty acids, which are abundant in fried meals, should be avoided.
Protein, Protein, Protein
Protein contains the amino acids required to develop muscle. Aim for 1–1.5g of protein per pound of body weight each day, or 180–270g for a 180-pounder. Dairy, eggs, poultry, red meat, and seafood are among the best sources of protein. These meals are high in complete protein, which provides your muscles with the amino acids they need for recuperation and development. You may also add whey, casein, and soy protein powders to your diet. Don’t forget about plant-based protein sources like quinoa, legumes, and hemp seeds.
