Friday, 23 November 2012

10 Nutrition Tips to Gaining Muscle

I thought it was time to give you a few nutritional tips to gaining muscle.

1. Eat Plenty of Protein.
Proteins are the building blocks of your muscles, and if you want to gain muscle mass, you need to eat more than the muscles use.

2. Make sure it the right kind of proteins.
Your protein should come from lean sources such as lean beef, turkey, fish like salmon, chicken breasts, and fat-free or low-fat cottage cheese.

3. Healthy carbs.
The healthy kind of carbs are the complex carbs, found in foods such as oatmeal, wheat bread, brown and wild rice, sweet potatoes, and wheat pasta.
The complex carbs takes longer time to digest, and also provide a steady blood sugar level throughout the day.

4. Consume Fiber
Fibers help you feel full for a longer time and also helps you keep your blood sugar steady.

5. Eat more than you burn
Make sure you eat around 500 calories more than your body needs. That way the muscles recover more quickly.

6. Eat 5-6 times per day
Eat 5-6 smaller meals per day.
This will increase your energy level throughout the day, because you'll get a more steady intake of food and release of sugar to your blood stream.

7. Get protein quickly post workout
The best window of opportunity to replenish some of the calories burned and rebuilding your muscles is within the first 30 minutes post workout.
By taking a fast-acting protein source, you will help your muscles get the nutrients they need to recover quickly and grow stronger.
A fast-acting protein source could be a protein shake for example.

8. Simple Carbs post training
I know I said you should eat complex carbs earlier, but right after your workout, it's good to get some simple carbs, which will replenish your energy quickly as well as help rebuild your muscles faster.

9. Cheat once a week
Have a meal or a day per week where you let yourself go a bit, within reason of course.
This will help motivate you to keep eating healthy the other 6 days of the week.

10. Limit Sugar intake
You should limit your sugar intake regarding candy, soda, and beer. These are all unhealthy carbs and empty carbs.