5 Diet Changes You Need to Make to Build Muscle

5 Diet Changes You Need to Make to Build Muscle

If you want to bulk up, you probably have already started training. It is understandable because lifting weight is the best way to develop your muscles.

But if you have the ultimate goal of building serious muscles, you will not get to pump iron, where you want to go. Another important factor? your diet.

"You can not make tissue from the air," Lynn Mueller, co-authored with Lean Musli Diet, C. s. s. telling. "You have to make it with food."

But not all foods are made equally, and you have to make some adjustments in your diet if you are after lean muscle. So if you are ready to see some benefits, consider making the following changes.

1) You need to be loaded on the protein

Protein is known as a muscle-building macronutrient for one reason: It contains essential amino acids, such as leucine, which creates tiny tear strength training in your muscle tissue, which helps them to grow bigger Does it

But to maximize the benefits of protein, you need to understand how much you eat.

Obesity expert Spencer Nadolsky, DO, author of Fat Loss Prescription, says, "There is an optimum level necessary for each person, but we can give some general guidelines."

To support his point, Nadolsky mentioned a recent meta-analysis published in the British Journal of Sports Medicine.

 The researchers saw 49 studies in which more than 1,800 people were involved, they concluded that kilograms of weight per kilogram of body weight per person, or .73 grams per pound, is ideal for muscle building. So if you weigh 180 pounds, then the value of one day will be approximately 130 grams of protein.

In that perspective, below 3 ounces of beef will get around 30 grams of protein.

You should aim to get it through whole foods, such as lean meat, fish, and eggs, co-founder of Sohail Strong Lab and consultant of Promix Nutrition, Albert Matheny, M.S., RD, Csc.s Refueling with a complementary protein shake can also be helpful. They are easy to make and your body quickly shakes down.

2) ... and during that time the process of eating will help

Your body has been primed to respond to the protein after your workout, which is why the cooler has recommended keeping a goal for at least 20 grams from high-quality sources - like 1 cup Greek curd, 3 Take advantage of triggering hormonal changes by 2-ounce strength training of eggs, or lean meat or fish.

This is important because resistance training breaks your muscles, so you need to increase the amino acids to help repair and build. 

If you do not get a snack at the right time after leaving the gym, do not worry. Dr Nadolsky says that if you want to see results, then you have about two hours to fix your protein.

Pre-workout food also makes a difference, so eating protein-rich food two to three hours before training will give you the most benefit.

Matheny says, since you are increasing your intake, it is easy to think that you should eat a large amount at a time. That is why he advises planning your protein consumption in advance, so you spread it evenly throughout the day.

In fact, a study of the University of Texas has found that protein synthesis in muscles - driving force behind your gain - has increased by 25 percent, those who eat protein (30 grams of protein per meal) those days In comparison to those who eat most of their protein foods at dinner (65 grams) and very little in breakfast.

3) You just want to eat more calories

To achieve the muscles, you have to gain weight. "You need an overall calorie surplus to allow your body to store certain proteins in the form of muscular tissues," Schuler explains.

Apart from this, he says, those extra calories help to fuel your workouts, which can be beneficial because the more energy you have, the harder you can get in the gym.

According to American diet guidelines, the average active person requires at least 2,800 calories per day, but if you want to get the muscle you will need to eat more. (This calculator can help you personalize that number.)

If you want to keep it simple, you can also consume your current calorie intake and add about 30 grams of protein in the shake. (We love this organic whey protein from Men's Health Store.)

Mocha protein shake:

4) But it is very important to consume junk food

If you are not careful, overweight can put you at risk of getting body fat quickly, so be smart about where your macronutrients are coming from. Dr Nadolsky says, "It is difficult to get fat by eating extra proteins."

Other micronutrients will come in the game though. And as you can imagine, loading like fast food, not on healthy alternatives, can do more harm than good to meet your calorie surplus.

"Whether anyone is getting upset or bending or maintaining it, the goal is to always eat healthy food," says Schluer.

So to start, avoid these worst foods to build muscle. Then Mathini tells you how many calories you are currently eating, let's figure out where you can stand to finish the junk, and then you need to eat more calories.

If you think you have a hard time, then to get the muscles, shoot for 20 pounds per pound body weight per day, Brad Schoenfeld, PhD, C.S.C.S., has already given us Told.

5) Enjoy eating to fulfil your tasks

He said you can eat only this protein. For example, your muscles can actually absorb proteins up to 35 grams at a time. If you come down more than once in a while, then it can go to other parts of your body to work as fuel or even be fully flowing through your system.

So that means you need to get that extra calorie from elsewhere. Your choices are carbohydrates and fats, Dr Nadolsky explains.

"Nadolsky says," It is easy to store fat calories as fat, so ideally, you want to optimize carbohydrate after protein, and then get enough fat. "

Just make sure you are eating the right kind of carbs, like squash, sweet potato and brown rice, Matheny says.

You do not need carbs to encourage muscular development, but they can be helpful in training. 

"Carbohydrates help in replenishing your glycogen store, which fuel the working muscles," says Mathieu. "If they are not filled, you will not be able to effectively train for development."