Let’s make things simpler. If you’re wanting to build muscle, what you eat matters a lot. We’ve rounded up 10 food tips that you might find useful in reaching your muscle-building goals.
Firstly, you’ve probably heard that nutrition is vital when you’re trying to gain muscle. It’s as crucial as exercising. So, here are some tips for what to eat:
1. **Proteins are your friend.** They are essential for muscle development. Aim for at least 1 gram of protein per kilogram of your body weight. If you train hard, even go for 2 grams.
2. **Don’t shy away from carbohydrates.** They will provide the energy you need for your strenuous workouts and help muscles recover quicker. Try for 3-4 grams per kilogram of body weight.
3. **Yes, you can eat fats.** But we’re talking about good, unsaturated fats here. These fats aid in burning body fat and protect muscles, allowing for better workouts.
4. **Stay Hydrated.** We can’t emphasize this enough. Being even slightly dehydrated can affect your performance. Plus, about 60% of muscles are water, so drink up!
5. **Eat Frequently.** Ideally, aim for five to six meals a day, spread out every 2-3 hours. This keeps blood sugar steady, and muscles fuelled. Remember, the meal soon after your workout is crucial for muscle growth.
6. **Consume Antioxidants.** Foods rich in Vitamins E and C are super helpful in preventing muscle cell deterioration and assisting muscle growth at the cellular level. Think oranges, lemons, grapefruits for vitamin C; avocados, walnuts for vitamin E.
7. **Include Sodium.** Sodium plays a key role in nutrient absorption and enhancing the insulin hormone required for muscles. But use it cautiously – too much can cause fluid retention and other health issues.
8. **Eat Nuts.** They’re full of fiber, proteins, and healthy fats – perfect for muscle building. Walnuts, almonds, sunflower seeds are all good options.
9. **Oatmeal for Breakfast.** Oats are a great source of proteins, minerals, vitamins, and fiber, acting as a perfect pre-workout food due to its energy-boosting function. Pairing it with animal proteins, like skimmed milk, can enhance the muscle-building outcome.
10. **Eggs are Super.** Fast-digesting protein source and packed with healthy fats, they’re perfect for pre and post-workout meals.
Lastly, remember, you’ve got to be diligent, disciplined, and consistent to see your desired results. It’s not just about following the right diet, but also a structured workout program and a balanced lifestyle.
