Building muscle is no easy task, as many of us have found. When you think of eating to build muscle, a beginner might just eat everything in sight and end up putting on too much fat. For those that are looking to fine tune their physique and put on some good muscle, there are some specific rules that you need to follow. If you’re one of the many that want to break the cycle of putting on weight without getting the definitely you so sorely desire, here are tips on how to use the kitchen to build muscle.
5. Protein First
It should probably go without saying that the most important thing you need to do in your diet to build muscle is to focus on protein. While the average person needs about 0.8 grams of protein for every kilogram of body weight to maintain muscle, you’ll need about twice as much if you want to build muscle. 1.2 to 1.7 grams per kilogram of weight is the suggestion for muscle building, focusing on foods such as lean chicken breast and cod more than pretty much any other food.
4. Keep on Eating
While one of the hottest trends in nutrition is intermittent fasting, you should pretend that it doesn’t even exist when trying to build muscle. Instead, you should be eating frequently throughout the day during your program, starting with a balanced breakfast to get your day started. From there, keep eating about every three hours with something small to keep your body working so that you aren’t losing muscle or stretching out your stomach.
3. Don’t Fear Carbs
For many that aren’t well versed in nutrition, carbohydrates may be seen as the ultimate villain for any diet. When we think of carbs we think of instant weight gain via body fat, but your body will need carbs to build muscle. This is because they fuel you during a workout so that your body isn’t cutting into muscle weight first. For muscle builders, aim to get two to three grams of carbs for every pound of body weight (or 0.45 kilograms).
2. Follow the Macros
So now you know how much protein and carbohydrates you need on a daily basis, but how do you fit that all into your calorie budget? It’s suggested that 20 to 30 percent of your calories should come from protein with another 40 to 60 percent coming from carbohydrates. The remaining amount should come from fat, giving you an estimated 20 calories per pound of bodyweight to build muscle. Use a nutrition tracking app to help you make sure you’re getting exactly what you need.
1. Get Used to Certain Foods
One thing that a lot of people who are building muscle successfully have done throughout the years is to plan their meals well ahead of time. Among the most popular ways to do this is through meal prepping. With that in mind, you should become well acquainted with a handful of foods that you’ll be eating more often than not. This includes chicken breast and rice, which will become staples of any meal prepping plan.