What should i eat for gaining muscle
The goal of the bulking phase is to build muscle, whereas the cutting phase is dedicated to preserving muscle while losing body fat. In order to maintain and build muscles, bodybuilders exercise frequently, performing both resistance and aerobic training. Resistance training increases muscle strength and size. Muscle strength is highly correlated with a lower risk of dying from cancer, heart and kidney disease, as well as several other critical illnesses 2.
Aerobic exercise, which bodybuilders regularly implement to reduce body fat, improves heart health and significantly lowers your risk of developing or dying from heart disease — the number one killer in America 3 , 4.
With careful planning, bodybuilders can eat in a way that not only supports their efforts in the gym but keeps them healthy too. Following a healthy eating pattern, including nutrient-dense foods from all food groups in appropriate amounts, can significantly lower your risk of chronic diseases 5.
Bodybuilders exercise regularly and may eat well-planned and nutrient-dense diets, both of which offer many health benefits. The goal for competitive bodybuilders is to increase muscle mass in the bulking phase and reduce body fat in the cutting phase.
Hence, you consume more calories in the bulking phase than in the cutting phase. The easiest way to determine how many calories you need is to weigh yourself at least three times a week and record what you eat using a calorie tracking app. For example, if your maintenance calories are 3, per day, you should eat 3, calories per day 3, x 0.
As you gain weight in the bulking phase or lose weight in the cutting phase, you will need to adjust your calorie intake at least monthly to account for changes in your weight. Increase your calories as you gain weight in the bulking phase and decrease your calories as you lose weight in the cutting phase for continued progression. Once you establish the number of calories you need, you can determine your macronutrient ratio , which is the ratio between your protein, carbohydrate and fat intake.
Unlike the difference in your calorie needs between the bulking and cutting phase, your macronutrient ratio does not change. These are general guidelines, so its best to consult with a registered dietitian to determine your individual needs based on your goals to make sure your diet is nutritionally adequate.
Recommended calorie intake, but not your macronutrient ratio, differ between the bulking and cutting phase. To account for weight changes, adjust your calorie intake each month. Eating the right foods in the appropriate amounts provides your muscles with the nutrients they need to recover from workouts and grow bigger and stronger.
Conversely, consuming the wrong foods or not consuming enough of the right ones will leave you with subpar results. Calories and carbs are for providing proper fuel for training and preventing the body from breaking down protein, your muscle tissue, as a reserve fuel. Alvino seconds the notion of training over feasting. Stick with your eating plan for at least two weeks before making adjustments, and take photos every couple of days to assess your progress.
A meta-analysis published in the Journal of the International Society of Sports Nutrition found no significant benefit to rushing protein intake within one hour before or after training. If your goal is to gain lean muscle, you should focus on exercising regularly and eating more calories each day from muscle-building foods. Eggs contain high-quality protein, healthy fats and other important nutrients like B vitamins and choline 1. Proteins are made up of amino acids, and eggs contain large amounts of the amino acid leucine, which is particularly important for muscle gain 1 , 2.
Also, B vitamins are critically important for a variety of processes in your body, including energy production 3 , 4. Salmon is a great choice for muscle building and overall health. Each 3-ounce gram serving of salmon contains about 17 grams of protein, almost 2 grams of omega-3 fatty acids and several important B vitamins 5.
Omega-3 fatty acids play an important role in muscular health and may even increase muscle gain during exercise programs 6. They are packed with protein, with each 3-ounce gram serving containing about 26 grams of high-quality protein 7.
They also contain generous amounts of the B vitamins niacin and B6, which may be particularly important if you are active 7. Dairy not only contains high-quality protein, but also a mixture of fast-digesting whey protein and slow-digesting casein protein. Some research has shown that people experience increases in lean mass when they consume a combination of fast- and slow-digesting dairy proteins 9.
For example, Greek yogurt often contains approximately double the amount of protein as regular yogurt 10 , While Greek yogurt is a good snack anytime, eating it after a workout or before bed may be beneficial due to its mixture of fast- and slow-digesting proteins 9 , In addition to 20 grams of protein per 3-ounce gram serving, tuna contains high amounts of vitamin A and several B vitamins, including B12, niacin and B6.
These nutrients are important for optimal health, energy and exercise performance 4 , 13 , Additionally, tuna provides large amounts of omega-3 fatty acids , which may support muscle health 6 , This may be particularly important for older adults. Research has shown that omega-3 fatty acids can slow the loss of muscle mass and strength that occurs with age Beef is packed with high-quality protein, B vitamins, minerals and creatine 16 , Some research has even shown that consuming lean red meat can increase the amount of lean mass gained with weight training Shrimp are almost pure protein.
Each 3-ounce gram serving contains 18 grams of protein, 1 gram of fat and zero carbs While healthy fats and carbs are important in your overall diet, adding some shrimp is an easy way to get muscle-building protein without too many additional calories. Like many other animal proteins, shrimp contains a high amount of the amino acid leucine, which is necessary for optimal muscle growth 21 , Half a cup 86 grams of cooked soybeans contains 14 grams of protein, healthy unsaturated fats and several vitamins and minerals Soybeans are a particularly good source of vitamin K, iron and phosphorus Iron is used to store and transport oxygen in your blood and muscles, and a deficiency can impair these functions 24 , Young women may be particularly at risk of iron deficiency due to blood loss during menstruation One cup grams of low-fat cottage cheese packs 28 grams of protein, including a hearty dose of the important muscle-building amino acid leucine Like other dairy products, cottage cheese can be purchased with varying fat contents.
High-fat versions like creamed cottage cheese provide more calories. Choosing which type of cottage cheese is best simply depends on how many extra calories you want to add to your diet.
A quick alternative is a protein shake with whey protein and a banana. Post-workout meal : After your workout, your energy stores need quick and effective replenishment to prevent nutrient deficiencies and loss of muscle mass. Your body needs a sufficient supply of protein and fast carbohydrates within 30 minutes of completing a workout.
Post-workout meals like a homemade shake made of quark, bananas and milk, offer a quick supply of energy. Another meal minutes after exercising is a good idea if you are on a protein-rich muscle building diet.
This meal should consist of high-quality protein sources like low-fat fish, meat or egg whites, as well as complex carbohydrates from whole wheat pasta, potatoes or oatmeal, etc. The ability for your muscles to regenerate effectively is promoted by a sufficient intake of fluids. Regardless of your goals — whether you're trying to build muscles or define them — water is THE nutrient for your body.
Drink 2 to 3 litres a day. A well-planned muscle building diet usually includes the required amount of daily calories. Without a calorie surplus, your muscles cannot grow consistently. Tip : A protein shake before bed promotes the regeneration and growth of your muscles.
Learn more. Coach Nutrition plan Muscle building nutrition. Determine your body type 2. The right macro nutrient ratio. Calculate your nutrient ratio 5. Nutrition plan PDF templates. The ectomorph body type Hard gainer : The body is usually petite with long limbs, a low percentage of body fat and slow weight gain.
The endomorph body type Soft gainer : A round physique, fat deposits are quickly gained around the waist, hips and thighs. The mesomorph body type: Athletic body with broad shoulders, powerful arms and legs and a slender waist. The mesomorph body type. Protein: Essential muscle building component When building muscle mass, a high-protein diet is needed to support the body after exercise and during regeneration. Recommended: 2 g of protein per kilogram of body weight daily.
Whey Protein — the classic. For: Quick supply of nutrients Characteristic: Quick metabolic availability When: Ideally right after your workout. Find out more. Carbohydrates: Fuel for your muscles Complex carbohydrates are the main source of energy for your muscles. Recommended: g of carbohydrates per kilogram of body weight daily. Fats: quality not quantity In addition to carbohydrates and proteins, a good supply of healthy fats plays an important role in a muscle building diet.
Recommended: 1 g fat per kilogram of body weight daily. Calculate your personal macro nutrient ratio.
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