Nutrition tips for getting muscles

  

Everyone wants to have muscles. But it’s not that easy to get muscular body. While working out is the half of the battle, the food you eat is not less important. The result of your eating habits will appear on your body.

And here comes the question. What diet to keep for getting great muscles?

Count calories

That’s the basics of any diet. To build muscle you need to eat enough protein, carbs and fats. One gram of curbs is 4 calories, protein – 4, fat – 9. So, just count all the calories you consume.

Eat plenty of protein

at least one gram per pound of bodyweight each day. But don’t overdose. If you eat more than 2 g of protein per pound of bodyweight each day, excess protein will just be stored as fat.

Eat healthy fats

They are essential for building muscle tissue. You can find such healthy (unsaturated) fats in fish, olives, nuts, seeds and oils.

Drink a lot of water

Water has minerals your body needs. Drinking water is also one of the easiest efforts you can incorporate to lose your fat. Drinking about 2 glasses of cold water a day can temporarily boost metabolic rate by roughly 30%.

Eat a lot of carbs

That’s the fuel for our bodies. When you need fuel for hard training, your body gets the energy from the carbs. When you want to build muscle mass, eat 3 g of carbs per pound of bodyweight each day.  You can find carbs in such food as vegetables, pasta, potato, rice, yams and oatmeal.

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