Tips to help you build muscle mass

Many People thinks that if they take protein then their muscle mass will increase but it’s not all about protein. It’s about eating many meals that meet your calorific expenditure and provide you with the nutrition that will help you to build muscle, lose fat & get stronger. Here are some simple tips to help you get on track…

1. Eat breakfast

This gives you an immediate burst of energy and helps you to stay full until your next meal.  If your day starts with a strong and healthy breakfast then it will make your day fresh. You can take in breakfast :- omelettes, smoothies etc.

2. Eat 5 meals a day

The easiest way is to eat your breakfast, lunch and dinner as usual, interspersed with meals post workout, pre-bed and with two snacks in between. By keeping your food intake up, it will mean you won’t be as hungry, because eating smaller meals more often versus a few big meals will decrease your stomach size. You’ll feel full more quickly and your waist will trim, while you’ll also have fewer cravings. Not eating for long periods can cause you to over-eat at the next meal or topping yourself up with unhealthy snacks from the vending machine. So to stop any cravings, eat at fixed times every day and your body will get hungry at those fixed times.

3. Eat rich protein meal

You need protein to build and maintain muscle. To achieve this, you should be looking to eat at least 1g per 454g of body-weight. That’s 200g/day if you weigh 91kg. The easiest way to get this amount is to eat a whole protein source with each meal.

4. Eat seasonal fruits and vegetables with each meal

 Fruit and vegetables are also full of vitamins, minerals, antioxidants and fibres which helps digestion, but just be careful to check the sugar content of some fruits.

5. Try to eat carbs only after your workout

While you need carbs for energy, most people eat more than they need. Limit your carbohydrate intake to after your workout only.
• Eat fruit and vegetables with all meals. These contain few carbohydrates compared to whole grains with the exception of corn, carrots and raisins.
• Another Carbs Post Workout Only. This is rice, pasta, bread, potatoes, quinoa, oats, etc. Avoid white carbs and eat whole grain.

6. Drink water

Strength training causes water loss through sweating which can impair muscle recovery. Drinking water prevents dehydration but also hunger since an empty stomach can make you think you’re hungry.