Want to Build Muscles? Then Follow the Nutritional Guidelines Below
Dieticians, bodybuilders, and trainers will give you the same advice; that bodybuilding requires attention when it comes to nutrition. Any beginner trying to hit the gym will also agree. As for beginners, they can hit as the gym as much as they wish, but gaining the desired mass is hard without an appropriate nutrition program.
The point here is, when you focus on the importance of nutrition as you hit the gym, you will see the results sooner. According to phd dissertation writing experts, much attention should be shifted to the following areas:
- Calories intake
- Meal supplements
- How you take macronutrients, i.e., carbs, protein, and fat
- Meal plans.
We have compiled the best guidelines you need to follow and stay on track until you achieve your objectives below.
- Embrace protein intake
Ensure you take at least one gram of protein for every pound of your body weight daily. The reason for protein intake is that it gives out amino acids used to build blocks of muscle protein. As for beginners, they can take 1.5 grams of protein per pound of the body weight daily for six months while exercising. The reason for this is because muscles will be active during this time and will cooperate accordingly.
Note: The protein should be from lean animal protein such as eggs, chicken, fish, turkey, beef, and dairy. These proteins are the most effective because they provide amino acids for the functioning of the body.
- Eat more often
Train yourself to consume meals that have proteins and carbs at an interval of 2 to 3 hours to ensure the body has an adequate supply of amino acids and energy that are essential for muscle growth.
Try to approximate the same quantity of food you take each time. If you take more carbs for one meal, the chances are that you will stay satisfied for long, making you gain inappropriate weight. Your target should be a minimum of six meals per day, then slowly move to eight meals daily.
- Eat before sleep time
Before you go to bed, eat either of the following meals:
- Two ounces mixed nuts
- One cup of low-fat cottage cheese
- Three tablespoons of peanut butter
- Forty grams of micellar casein protein shake
- Three tablespoons of flaxseed oil.
The reason why you should take either of the above meal (proteins and healthy fats) ideas is to keep your brain and muscles active during the sleeping hours. Also, the foods mentioned above support slow digestion, thus providing fuel through the supply of amino acids.
- Take the right carbs at the right time
You should take carbs 30 minutes before workout and mainly fast carbs after a workout. Embrace the intake of carbs that are slow-burning before the training session. According to studies, taking slow-burning carbs provides more energy when exercising, minimizes fatigue and helps in burning the fat while training. In the end, the sportsperson ends up feeling satisfied throughout the day.
Many people think that building the body, especially muscles, requires a lot of gym work. Well, the truth of the matter is, the gym helps out, but without proper nutrition guidelines and practices, you might end up doing nothing. Take note of the above tips and put them into practice.