Our bodies contain more than 600 muscles, which make up, on average, 40 percent of our body weight.
But you want a bit more than what you naturally have.
Luckily, you can bulk up with a muscle-building diet plan. Here are six must-know tips.
1. Eat Breakfast
You can’t bulk up if you don’t have body mass. So, start your day with breakfast to get on the path to muscle-building. Not only will a balanced breakfast give you energy for your day, but it’ll give you the calories you need to build muscle. Just make sure you choose something hearty — think omelets, protein-packed smoothies, or cottage cheese.
2. Put Protein First
On that note, protein is a pillar of the muscle-building process. Protein contains amino acids, which your body uses in a multitude of ways — including building muscle. As you work out, you create small tears in your muscles, which your body repairs with these amino acids. They fill in the divots, making your muscles stronger and larger than before. So, make protein the centerpiece of your diet. Aim to eat one gram of protein for every pound of your body weight to build muscle. So, if you weigh 180 pounds, you should eat 180 grams of protein daily.
3. Add in Supplements
Protein’s not the only way to cultivate muscle growth, though. You can further enhance the results of your training with supplements for muscle growth. Most supplements will aid you in recovery post-workout so you can continue training hard and lifting heavy. For instance, if you add beta-alanine into your regimen, it will reduce the amount of lactic acid in your muscles post-training. So, you’ll be less sore and more ready for the next workout on your books.
4. Don’t Forget Fruits and Veggies
Just because you want to build muscle doesn’t mean you should skip out on the other food groups. Specifically, you should continue incorporating fresh produce into your diet along with your favorite sources of protein. These foods contain fiber, which keeps your metabolism working. Plus, the natural vitamins, minerals, and antioxidants only boost your health.
5. Save Carbs For Post-Workout
If you’re building muscle, you’ll expend a lot of energy at the gym. As such, you can eat carbs as part of your post-workout recovery. Stick to whole grains, but be sure to include rice, quinoa, potatoes, fresh bread, and more into your meal plan. Just be sure to eat them only after exercise. That way, your metabolism will be fired up and ready to burn them off immediately. This step will keep your muscle chiseled and your body energized simultaneously.
Stack Your Muscle-Building Diet Plan
Everyone’s muscle-building diet plan will look different. Someone hoping to carve lean muscle will have a different regimen than someone dreaming of big, bulky muscles. At the end of the day, though, the steps to reaching either of these goals are the same. And, with the above five tips, you’re well on your way to achieving the body you envision.