Building muscle takes hard work, but it is never impossible to do. There is a lot of science that goes into how you want to effectively and healthily gain muscle without experiencing fat gain and bloat.
Luckily, there are some really great ways to do just that so that you can pack on the muscle and gain the body and physique that you have always wanted.
Eat a big breakfast
As the old saying goes, “Breakfast is the most important meal of the day.” That is absolutely true when you are looking to gain weight and build muscle on your frame. The reason why is because breakfast gives your body that energy boost it needs in the morning to help your workout and burn high amounts of calories. If you are thinking of good breakfast foods think about low-fat omelets, smoothies and cottage cheese.
Drink lots of water
Strength training causes lots of water loss through sweating and this can reduce and impair crucial musical recovery. For that reason, you should make it a major priority to drink lots of water to prevent dehydration. On top of this, drinking lots of water helps you avoid mindlessly eating because a water full of water is going to keep you feeling full.
Eat protein with each meal
You are going to need protein to build and maintain a large amount of muscle. In order to achieve this goal, you should be eating at least 1 gram per every 454 grams of body weight of protein for each of your meals. The easiest way to get this is to include a large source of protein in each meal. The top sources of protein include red meat, poultry, fish, eggs, dairy and whey. If you are vegan you can also opt for lentils, tofu, seeds and nuts.
Leave carbs to post-workout
Though you certainly need carbs for energy, people tend to eat a lot more carbs than they actually need because they are – let’s face it – super good and also quite filling. With that being said, actually eating carbs should really only be reserved for post-workout meals. Otherwise you want, as we have mentioned, eat protein or fruits and vegetables and other whole foods. Some of the best carbs to eat when you want them are rice, pasta, potatoes, quinoa and bread. Try to avoid white cards and focus primarily on whole grain carbs.
Eat every three hours
The final dietary tip when it comes to gaining lean and healthy muscle is to eat every three hours throughout the day. Of course you want your three main meals throughout the day, but you should also get snacks in during the day to make sure that you have a regular intake of fuel for your body. This will also keep you full and help you avoid overeating during your bigger meals in the day.