December 20, 2017

Best Diet Tips from Professional Trainers for Building Lean Muscle Mass

 

Muscle building requires a huge amount of effort, dedication, and discipline that most people fail to sustain over the long period that it takes for results to show. Lean muscle gain is much more complex than mindlessly working out with dumbbells; you need a proper strategy that focuses on both the right exercises and the diet. Some professional trainer tips on the right diet:

Eat More Frequently

When you are exercising, your body’s demand for energy goes up so you need consume more proteins and carbs. This will meet your metabolic requirements and deliver a surplus that can be employed towards building muscle. This is important because when the nutrient level is inadequate, the body’s metabolism will break down the same muscles that you are trying to build. Instead of the usual three meals, you should eat at least five meals daily.

Eat More Protein

Building muscle mass requires you to eat lots of proteins as they are the building blocks of muscles. When you work out intensively, you break down the muscles that need to be repaired; this is not possible unless you have a protein surplus that the body can use for building the muscles. You should ensure that every meal you have has a large portion of protein; typical sources are beef, lamb, chicken, fish, milk, eggs, etc. Experts suggest that you should be looking to consume 1-1.5 grams of protein for every pound of body weight. You can buy oral steroids online with credit card if you want to speed up the process of muscle mass building.

Eat Sufficient Carbs

Even when your diet is loaded with more protein, you should not cut out the carbs as they are essential for delivering the energy the body requires for the workouts. Eating sufficient carbohydrates is also important because, otherwise, the body will tend to break down the muscles to access the proteins the metabolic processes require. Thus, not eating adequate carbs will reduce your muscle mass.

Eat Lots of Vegetables

Lest you are thinking that your diet should only focus on protein and carbohydrates, you need to know that vitamins and other micronutrients that are found in vegetables are also critical inputs. Without vitamins and enzymes, the protein synthesis will not take place leading to a slowdown in the muscle growth. Make it a point to include vegetables like broccoli, cabbage, carrots, spinach, kale, etc. in your diet. These not only have the essential vitamins but also fiber that is essential for keeping your gastrointestinal system healthy.

Conclusion

Your workout will go far better if you have a shake rich in both carbs and proteins before you hit the floor. Try to have the shake at least 30 minutes before for the best effect. Studies have established that since the exercise increases the flow of blood to the cells, the nutrients from food is best absorbed during that time leading to better muscle growth. Also, ensure that you have protein-rich food within 30 minutes of working out for the best impact on muscle repair and building.

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Comments

  1. Nice!! your body needs protein and energy to build muscle tissue. If it gets enough protein from your diet, it just needs energy and this energy can be obtained from fat mass. The result is simultaneous fat loss and muscle growth. Similarly, your body is capable of storing fat while burning muscle.

  2. Thanks for these useful tips!! 🙂

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