Muscle growth requires a positive energy balance, which means you must consume more calories than you expend. To gain a pound of muscle, you’ll need about 2,800 calories, mostly to sustain protein turnover, which can be increased with training. You’ll be able to gain muscle mass more efficiently and quickly if you follow these guidelines.
Calories
Your body can only create about 230g of muscle per week, so if you eat too many extra calories in an attempt to gain muscle, you will acquire fat as well. If you want to build muscle then you should eat some additional calories per day but, be careful not to eat too much, if you gain fat readily. If you have trouble gaining weight then you could consume up to an extra 500 calories. Finding the correct quantity of extra calories to grow muscle and stay lean will take some trial and error.
- Make Sure That You Eat a Good Breakfast
A good breakfast offers you a surge of energy right away and keeps you full until your next meal or snack. It also sets the tone for your day: if you start your day with a hearty and nutritious breakfast, you’ll be more likely to eat healthily throughout the day. Omelets, smoothies, and cottage cheese are your best bets if you’re wanting to gain muscle mass.
- Eat Every Three Hours
It’s critical to eat the proper foods at the right times if you want to increase your muscle build. The simplest method is to eat your regular breakfast, lunch, and dinner, with meals post-workout, before bed, and two snacks in between. You could even include some optimum nutrition serious mass products into your diet to help with your muscle growth.
You will not be as hungry if you keep your food intake up, because eating smaller meals more frequently rather than a few large meals will reduce your stomach size. You’ll feel fuller faster, your waist will slim down, and you’ll have less desires. When you don’t eat for a long time, you’re more likely to overeat during your next meal or fill up on harmful vending machine snacks.
- Include Fruits and Vegetables in Every Meal
The majority of fruits and vegetables are low in calories, which means you may fill your stomach without gaining fat or weight. Fruit and vegetables are also high in vitamins, minerals, antioxidants, and fiber, all of which aid digestion; however, check the sugar content of particular fruits before eating.
Make sure that you are given the green light by your doctor before starting a fitness program.