Nutrition Tips For Muscle Building
Whether you are a part-time gym goer or a seasoned athlete, you would have heard about the importance of nutrition for your body, right?
Well, as a matter of fact, nutrition and gym sessions go hand in hand and if you want to achieve your body goals, you definitely don’t want your bad nutrition habits to get in the way.
We all know that you cannot simply rely on the exercise and gym sessions to get the required transformation. Getting those ripped muscles and shredding those extra fat layers from the body requires too much kitchen too.
So if you are a little weak at the muscle building nutrition thing, we have got a fail-proof nutrition game plan for you from some successful athletes. Give it a read and thank us later!
Tips To Help Build Muscles
From getting enough water to adjusting calories, this post covers everything you need to build up your athletic body.
Hydration is the KEY
Hydration is the most important factor that needs to be considered when you are looking to achieve your body goals. Drinking a lot of water surely does make you look bloated, but it gives a ton of benefits, just beyond weight loss.
A number of studies have suggested that drinking enough water has a positive impact on the metabolic rate. It also gives energy during the workout sessions.
So aim at drinking plain water instead of soft and energy drinks. You can add flavor to the water by adding BCAAs or some lemons to get maximum benefits.
Healthy Fats are your Friends
Most of the gym goers fret when they think of taking fats. This is a common misconception among most people that fats are bad for health.
Well, the fact is, there are two kinds of fats – the good and the bad ones. All you need is to opt for the good fats that have tons of benefits. The most important benefit that eating healthy fats like omega-3 offers, is they assist in burning fats.
In addition to that, healthy fats also decrease the levels of stress hormone in the body that poses a positive effect on metabolism and overall health. So you can easily add healthy fats like fish oil, fatty fish, avocados, nuts and seeds in your diet, in combination with other macronutrients.
Lower Your Calories on Non-Training Days
The biggest mistake most athletes make is they don’t adjust the calories on their non-training days.
As a matter of fact, when you are training, your body needs more calories to fuel up the exhaustion and to repair the muscles torn up as a result of hard training. While on the non-training days you need to lower your calories.
You can adjust your calories according to your weight, height, gender, goals and health conditions or you can get suggestions from a dietitian to get a proper estimation and guide.
Up Your Protein Intake
Protein is the key to build muscle mass and cut fat deposits from the body. You need to power up the protein in order to power up your body while you are training.
A study revealed that consuming an ample amount of healthy proteins increased muscle mass deposition in the body while reducing the fat stores.
So how much protein you need to consume to achieve your dream body? Experts suggest consuming around 20 to 30 grams of protein at each meal is helpful in gaining muscle mass and boost muscular growth.
That means, if you have started your training sessions and haven’t increased your protein intake already, now is a good time.
Control Portions, Not Meals
Frequent and small meals should be your priority when it comes to building up. This not only helps to fuel up the energy levels but also helps to diminish body fats, increase muscle growth and improve GIT health.
So if you are wondering how many calories per meal and how many meals are recommended per day for you, then aim for eating 5 to 6 meals per day with the range from 300 to 1000 calories, depending on your goals and caloric requirements.
Go for Caffeine in Moderation
Caffeine is the ultimate fat burner that you need in your life if you want to build up your muscles and shred the fats from the body on the go.
This thermogenics stimulant helps to increase alertness while metabolizing fats. In addition to that, this compound also has numerous effects on endurance and performance.
This means, the more you train, the more you are close to achieving your body goals. However, you need to make sure that you don’t consume it too much.
Consuming around 200 to 400mg caffeine per day is recommended for the best results. The best time to take caffeine is 30 to 60 minutes before the workout session.
Restrict Alcohol
Alcohol is the biggest enemy of the athletes and gym goers like me and you. This is because of the fact that alcohol is an empty caloric food that provides around 7 kcal per gram and that too without any nutrient value. As a matter of fact, alcohol is not classified as a nutrient but consuming it slows down the metabolic rate and affects the liver negatively.
In addition to that, alcohol leads the body to a transient hypoglycemic state and stimulate food cravings. That of course, is the last thing that you need during the bodybuilding days.
Getting your bodybuilding goals is not a simple thing. But with the right muscle building nutrition tips and training sessions, you will be able to build a rock-solid body that you always wanted. So follow these tips and don’t let anything ruin your transformation goals.
