“How to Effectively Maximise Your Diet (kinds of foods you eat) For Muscle Growth”
What if you knew you could effectively gain more muscle mass and strength with less training?
You might be wondering how to build muscle naturally?
Did you know the secret to maximise muscle building is in your nutrition?
When it comes to changing how you look, your diet controls 90% of everything.
Many people think with the false premise you can only build muscle in the gym.
In reality, you build muscle in the kitchen…
In the gym, you technically lose muscle as you’re breaking down the muscle fibres.
It’s only through recovery where you actually start to build muscle, and that’s where your diet comes in.
The following 7 points focus on how to effectively maximise your diet…
to build the most amount of muscle using advice that you may or may not have heard of before.
- Eat More Protein at the Right Time
Protein is the most important macronutrient when it comes to building muscle.
The amino acid is what the body needs to repair muscle fibres.
Aim to get in 0.75 – 1 gram of protein per pound of bodyweight.
Each day spread out consumption of protein evenly to maximise muscle protein synthesis.
This is especially important before and after your workout.
Because your muscles will have a readily available supply of amino acids for recovery.
- Eat Enough Carbohydrates Post-Workout
Carbohydrates have been shown time and time again to be invaluable.
This is true when building muscle as your muscles use the carbs for energy.
And for increasing your performance.
Specifically ideal for focusing the amount of tension you can create.
Throughout your workout, your carbohydrate stores become depleted.
This means you need to replenish after your workout.
This sets you up to be ready for your next bout of exercise.
- Drink More Filtered Water For Hydration
When we’re dehydrated, both our mind and our body gets fatigued much, much quicker.
Therefore, it’s important to stay hydrated throughout the entire day.
You want to support mental and physical function.
Aim to drink at least 8-10 glasses of water each day.
A good tip is to drink one with and between each meal.
- Consume Plenty of Fibre
Fibre helps to keep us healthy and our bowel movements regulated.
There’s nothing worse than doing bodyweight training with a bloated stomach.
Who wants to feel uncomfortable and gassy?
Fibre is a good source of nutrient-dense foods.
Rich in vitamins and minerals so it really helps your body to recover and perform better.
- Limit Saturated and Trans Fats
Even though you have to be in a calorie surplus to build muscle…
You don’t want to go too far and getting overly fat.
Fat contains 9 calories per gram compared to protein and carbs which only contain 4.
More important is you want to avoid trans fat at all costs. Why?
Because trans fat have no benefit to your body and are actually toxic.
On the other hand, saturated fats should be limited from processed sources.
Always choose natural options where possible.
- Don’t Skip Breakfast
Breakfast is a key time to get in more calories and another bolus of protein.
Many of us skip breakfast because we’re too busy.
Well, it also means we’re leaving gains on the table.
This is especially true if you exercise early on in the day.
You might find you don’t have enough energy to complete your session.
And it significantly reduces your ability to perform at your best.
You want to explore what works best for you.
Aim to eat a healthy breakfast full of complex carbohydrates, healthy fats…
And a good source of protein.
- Include More Vitamin C
Vitamin C is antioxidant…
Vitamin C helps protect against cellular damage by free radicals.
It’s also important for the growth of repair of connective tissues.
Including muscle tissue.
Bear in mind vitamin C is an important component of protein metabolism.
You get the benefit of protecting against proteins…
This means it can cause infection and inflammation.
Consuming a high level of vitamin C can help with testosterone production.
And a reduced stress levels.
Vitamin C improves mood, brain function and physical capabilities.
Good sources of vitamin C include:
- Oranges
- Lemons
- Limes
- Cruciferous vegetables
- Leafy greens
- Tomatoes
- Peppers
You can also supplement if you do not feel you’re getting enough from your regular diet.
Building Muscle