When it comes to gaining muscle, nutrition is just as important as exercise. Nutrition is the fuel your body needs to build and repair muscle tissue. If you're crushing your workout program and not seeing results, proper nutrition and this one key tip (that you have to scroll down for) could be the missing link.
Eat enough calories: I can't say this enough - to build muscle, you need to consume more calories than you burn. This is called a calorie surplus. Aim to eat around 250-500 more calories per day than you burn to support muscle growth. You can also multiple your body weight x 16-20 to get an understanding of how many calories you should eat each day.
Don't skimp on the protein: Protein is essential for muscle growth and repair. Aim to consume at least 1 gram of protein per pound of body weight each day. Good sources of protein include lean meats, fish, eggs, dairy, and plant-based options like beans, nuts, and tofu.
Carbs are key: Carbohydrates provide your body with the energy it needs to power through tough workouts. Aim to consume 2-3 grams of carbs per pound of body weight each day. Good sources of carbs include whole grains, fruits, and vegetables.
You need healthy fats: Healthy fats provide your body with essential fatty acids that are important for muscle growth and overall health. Aim to consume 0.5-1 gram of healthy fats per pound of body weight each day. Good sources of healthy fats include avocado, nuts, seeds, coconut oil, and fatty fish like salmon.
Stay hydrated: We hear this over and over and still I know the average person is not drinking enough water consistently. Water is essential for all bodily functions, including muscle growth. Aim to drink at least 8-10 glasses of water per day, and more if you're working out in hot weather.
And here is the one piece that ties it all together - the timing.
Timing is important: It's important to fuel your body with the right nutrients at the right time. Aim to consume a meal or snack containing protein and carbs within 30 minutes of finishing your workout to help your muscles recover and grow.
Gaining muscle requires a combination of proper nutrition and exercise. If you don't have this on lock, that's okay - I have programs and resources that help with this.
E-mail me directly at joe@3phasefitness.ca or reply to this e-mail and I’ll help you out.
Resources for you:
TUNE IN to this podcast episode with Dr. John Rusin where discuss the radical need for personal responsibility when it comes to our own health and wellbeing.
TRAIN WITH ME to unlock your fullest potential. There are a number of ways I can support your health and fitness goals.
SET UP YOUR HOME GYM for any budget. Give me a number and I'll set you up with the best equipment to get you started.