The most important part of any workout routine isn’t actually the
workout itself, but the diet that goes along with it. If you’re looking to gain
muscle then you need to eat right too. What’s the point of bulking up if most
of that weight is fat? Get the most out of your workout by eating the right
foods in the right qualities and at the right time.
More Work Equals More Calories
If you’re looking to gain muscle you’re going to need to eat more
calories. But you need to make certain that you don’t eat too many calories and
kick start fat storing. Make sure you’re getting enough calories to sustain
your workouts, but not so many that you start to gain fat. This means
controlling your portion sizes. You should try and eat about 40-60 grams of
protein and 40-80 grams of carbohydrates. Keep dietary fats low, with the
exception of healthy fats from nuts and fatty fish.
Timing Is Key
When you eat is just as important as what you eat. If you’re
looking to gain quality mass eat larger meals at breakfast and after training.
You need to take in more calories at breakfast because your body is running low
after a night’s sleep and you’ve used up a lot of calories after working out so
your body needs to be replenished. Eating right at those meals will really help
your body boost its muscle gain.
What to Eat
Lean beef should be a staple of your food diet for muscle
building. It’s chock full of all kinds of things that are great for muscle growth
like iron and zinc and it’s pretty low in calories with a three ounce portion
only having 154 calories. It also has high levels of insulin and amino acids
which are good for growing muscles. This high quality protein is just what your
body needs for maximum muscle gain.
Cottage cheese is almost pure casein protein. It’s a slow digesting protein which is great for
muscle maintenance. This is
an especially important food if you have to go long periods without food. It
also has nutrients like B12 and calcium that are important for muscle gain.
Eggs are a great food to get the most for your money and your
body. They are a high quality protein with nine amino acids, good fat, and
choline as well as vitamin D.
Tuna is high in protein and low in fat. It also contains omega-3
fatty acids. This will promote fat loss while helping you to maintain muscle
growth by helping your body function properly. It also boosts the metabolism.
Oatmeal is a great source for carbs because it is low on the
glycemic index and is very minimally processed. This means that it helps to
decrease hunger, lose fat, and increase satiety. It’s a great food for those trying to bulk up
while also trying to fit fat gain.
Brown Rice is a slow digesting grain so it’s going to provide you
with energy that’s going to last through your day and your workout. It can also
help to boost growth hormone levels which are a must for lean muscle growth.