Professional athletes, bodybuilders, and individuals who want to stay fit through nutrition and training programs need to follow a few tips for increasing muscle mass. Weight training and full body workouts are the basis for gaining strength and building muscle. No matter how much training a person does, if they do not have enough body mass, they will never look muscular. Gaining weight through a diet that is high in calories is equally as important in order to gain muscle. There are few things to keep in mind when planning what to eat and drink to achieve the best results.
- Create a caloric surplus. This means you must eat more calories than your body burns. Extra calories help to repair muscles from strenuous workouts and they help to build new muscle. Too much weight training and not enough calories will make a person look skinny. Some calories are more helpful than others for helping a person gain muscle and increase muscle mass – these include protein, and high quality carbohydrates and fats.
- If a person eats 20 times their body weight in calories from potato chips and ice cream, it is not likely they will gain muscle. Instead, they should eat whole foods that are unprocessed and full of nutrition. Protein from meat, poultry, fish, and eggs is the only type of food that will help create new muscle. There are protein supplements available at vitamin and wellness stores that help people take in more calories and gain muscle. Foods that are high in dietary fats will increase testosterone. Complex carbohydrates, such as brown rice, potatoes, and oatmeal will help produce energy.
- Eat more often. Eating breakfast is a great way to take in calories in the very first hour of the day. People who are trying to build muscle should also eat after workouts to help repair muscles and replenish energy. A steady intake of nutrients not only supports healthy muscles, it also boosts metabolism. Eating six meals per day will accomplish this.
- Drink a lot of water. Most people do not drink enough water. Dehydration can happen easily during intense workouts. Drinking a sufficient amount of water will help muscles repair themselves. Water naturally removes toxins from the body. Juice and soda are not substitutes for water – they include sugar which will ultimately be stored as fat if their energy is not used immediately.
Enhancing a training and fitness regimen with the proper diet is the only way to healthfully gain muscle. People who train hard in the gym need to be aware that what they eat and drink during the day will either help or hinder their workouts. Muscles need to rest and repair. Proteins, complex carbs, and high-quality fats are the food a person’s body needs for optimal recovery. Muscles will grow when they are developed through weight training, nourished with the proper foods and plenty of water, and are well rested. Perhaps above all, the determination and drive to follow a predetermined plan day in and day out is the most important element to muscle building because consistency is the real secret for increasing muscle mass.