Building muscle is not just about going to the gym. Nutrition impacts the process of building muscle too. If people don’t get enough calories in their day, they will have trouble bulking up or maintaining a cut physique. It’s also important to have the right types of foods to help create muscle in the diet. Changing eating habits can be hard, but it’s well worth it when trying to build muscles fast.
People who train will often find their appetite increases naturally. This can be both a blessing and a curse. Eat the wrong things and one can end up gaining fat, not muscle. Eat too little of the right foods and one can end up hampering their muscle-building efforts. Having a dietary plan to build muscle is just as important as the right exercises and number of repetitions. Pay attention to the following components of a good muscle-building nutrition plan to get the best results:
1. Increase Calories - Consuming too few calories will result in a stagnation of muscle gain. To get that full-body look, muscle builders must always consume more calories than they burn. Muscle-builders who want to do that quickly, will juice and add protein powders, complex carbohydrates, and supplements to their shake combinations.
2. Eat Protein at Every Meal - Athletes and bodybuilders require twice the amount of protein as those who aren’t as active. However, protein doesn’t have to all come in the form of meat. Include fish, eggs, and cottage cheese in the diet to help ramp up protein. Some meals may only be fruit juice combinations. To get protein in a shake, one can always use a protein powder to supplement the juice.
3. Add Complex Carbohydrates - These dietary elements can help store energy for those hard workouts. It also helps to plump up muscle, making them appear larger. Add whole grains, sweet potatoes, legumes, fruits and vegetables. Whole grains, like oatmeal, can also make interesting additions to fruit shakes and can provide texture to the drink.
4. Stagger the Meals - Eating large quantities of food can be hard on the digestion. By staggering smaller meals every two to three hours, the body remains energized while not feeling bloated. Shakes are an easy way to ingest more calories throughout the day and can be a meal substitute.
5. Supplement the Diet - Add muscle-building supplements to the diet, like creatine and beta-hydroxy-beta-methylbutyrate (HMB). These supplements can help reduce muscle breakdown while encouraging muscle growth. They are easy to add to juices and shakes too. HMB should only be taken the first three month’s of any muscle-building program. Then, another supplement, leucine, can be substituted more long-term.
By supporting muscle training activities with the proper diet, muscle builders will see better results in a shorter timeframe. Nutrition is one of the most often overlooked aspects of muscle-building, but it can be the key ingredient to creating a health and fitness plan that provides optimum health, while enabling builders to bulk up quickly and with the type of large mass they are aiming for in the first place.