Muscle gain and building muscle mass is one of the things that many athletes, bodybuilders included, want and many people will go through extreme measures to reach their optimum body image and maximize their strength. However, extreme measures are unnecessary when you know that there are some very simple rules you need to apply to your daily routine in order to see the best results.
Rule 1: Keep Hydrated
Drinking plenty of water is a vital part of detoxification in our bodies, and as you train, it also allows you to help other processes to occur more effectively such as oxygenation to your muscle fibers, better protein synthesis to your muscle cells and increased blood flow to your target muscle groups. Drink about 8 -10 glasses of water per day to ensure that you can gain muscle effectively whilst also improving your digestive health for better metabolism.
Rule 2: Get Enough Fats into Your Diet
Although fat shouldn’t be consumed in excess, a bit of fat is good for growth and development of muscles as well as weight gain. Saturated and unsaturated fats are the two types of fat that you can find in a range of foods. Avoid foods that are high in saturated fats and try to go for unsaturated fats instead which can be found in foods such as almonds, olive oil, salmon and avocados. If you’re unsure about fats you should be eating, check out WGN for a complete weight gain diet.
Rule 3: Have the Right Amount of Protein
Protein is an essential nutrient for building muscle therefore having enough of it is vital for muscle growth. However, eating too much protein can mean that your body isn’t able to digest it and therefore some of the excess protein that you eat can be converted into body fat. If you’re bodybuilding or working towards gaining muscle then try and get 50g protein per meal and try not to exceed 350g protein per day as the body can’t process it all and it may end up as excess fat instead of hard muscle.
Rule 4: Eat Good Carbohydrates
Carbohydrates are a great way of giving your body the fuel it needs to do an energetic and effective workout for maximum muscle mass gain. Carbs are great for muscle gain, but if you eat carbohydrates which are high in saturated fat or sugar you are more likely to gain unwanted fat. You need complex carbs in your diet to ensure that you are slowly releasing energy into your blood stream over a longer period of time. These complex carbs also make you feel fuller for longer so that you don’t end up reaching for unhealthy snacks.
Rule 5: Don’t Rely on Supplements
Although supplements are an important part of gaining weight and muscle and increasing overall strength, you shouldn’t totally solely rely on them to give you the nutrients that you need for a balanced diet. Instead, you should aim to get the majority of your minerals and vitamins from your foods such as protein, carbs, fruits and vegetables and grains.