Building muscles necessitates positive energy balance, which implies that you need to consume more calories than you burn. As such, a minimum of 2800 calories is required to gain a pound of muscle, and individuals highly rely on protein. Meanwhile, most people don’t see an increase in muscle size even after they try for several months.
Though a workout is necessary, your daily calorie intake is essential. And protein is very crucial when it comes to muscle gain. A high-protein diet and protein supplements can support muscle gain.
And when it comes to supplements, you should be very cautious. Not all the products in the markets are safe and effective, so consider buying supplements from reliable brands. For instance, protein powder from Elite Supps has been a trustworthy supplement. Similarly, you need to find brands that offer quality supplements to elevate your protein intake. It is not just about protein, as people have to eat many meals that meet their caloric expenditure. So, check out the simple tips given below to build muscles:
- A Healthy Breakfast to Gain Muscle Mass
When you wake up in the morning, have a healthy breakfast that keeps you full and strong until the next meal. As such, you can include foods like omelettes, cottage cheese and smoothies on the breakfast menu.
- Eat at Regular Intervals
Boosting your muscle mass will be easier when you eat the right thing at the right time. So, eat breakfast, lunch and dinner on time. Also, add post-workout, pre-bed and snacks in between them. Besides, if possible, eat smaller meals instead of three big meals; as such, you will feel full, and at the same time, your waist size won’t increase.
- Include Protein in All Meals
Protein is nitty-gritty to maintain or gain muscles, and you should consume 1g of protein per pound of your body weight. Meanwhile, foods such as red meat, beef, pork, poultry, chicken, turkey, fish, tuna, salmon, sardines, eggs, dairy products, lentils and nuts are all high in protein.
Apart from this, you can also consider having whey protein that most athletes consume. As such, protein supplements are essential if your diet doesn’t provide enough protein for your body. And although many brands offer protein supplements, you have to choose the right name. So, you may go for protein powder from Elite Supps or similar products, which have been an effective and reliable choice for all fitness enthusiasts.
- Include Carbs and Fats in Your Diet
Carbs are vital for energy, but most people include more carbs than they require. So, it would be beneficial if you could limit the carb intake after a workout. Meanwhile, fruits and vegetables have fewer carbs, so you can include them in every meal. And once you finish the day’s strength training sessions, you can include rice, bread, potatoes, pasta and quinoa.
- Drinking More Water Can Help You Gain Muscle Mass
When you work out more, your body will eventually lose water through sweating, hindering muscle recovery. So, drink more water to prevent dehydration and keep your body healthy. Moreover, water can also keep cravings away by keeping your stomach full.
- Always Include Whole Foods in Your Diet
Boost your muscle mass by increasing whole foods intake as you will attain all the nutrients of fruits and veggies in their natural state from them. Processed foods are not ideal for muscle gain and can deteriorate your physical health.
Above all, having a minimum of eight hours of sleep per night for complete muscle recovery is a must. Sleeping for only five hours per night reduces muscle-building testosterone levels by 10%.
Gaining weight is as challenging as losing those extra pounds. This is because, from diet to protein supplements and regular sleep, every single aspect of your lifestyle contributes more to muscle building.