Gaining muscles is not all about proteins but about eating a diet that will meet your calorie expenditure and provide you with nutrition that will help you to build muscles and get stronger by losing fat.
Utopia life coach has come up with 5 easy tips to gain muscle mass significantly.
Whole Foods Over Refined Or Processed Foods:
Whole foods are unrefined or unprocessed foods, i.e. foods that are in the natural state or come as close as possible to their natural state.
Stay Hydrated And Eat Every Three Hours:
During strength training, it is obvious that there will be water loss through sweating which can impair muscle recovery and may not help you to increase your muscle mass. So, staying hydrated, drinking adequate water is a must to prevent dehydration and build your muscles. It is recommended to eat every three hours so that you get adequate nutrients needed to build muscles.
Eat Healthy Fats And Proteins:
To build and maintain your muscle you need protein, high proteins. Atleast 1g per 454g of body weight is something that you required to achieve muscle mass. If you weigh around 91 kg you need around 200g of protein per day. And the easiest way to get this amount of protein is by eating a whole protein source with each meal. You can eat dairy products like milk, yogurt, cheese, or poultry products like chicken, duck. Even fish and eggs contain high proteins. Healthy fat helps to reduce fat as they digest slowly and keeps you full. Avoid trans fat and margarine and balance your fat intake by taking healthy fats.
Proper Rest And Workout:
Proper sleep is important just like increasing the time of your workouts. At least 7 to 8 hours of sleep in a day is a must for a healthy mind and body. Getting less sleep can affect your muscle growth and you won't be able to acquire the full benefits of human growth hormones. Sleep and workout should be balanced if you want to see the desired results and overtraining with no proper rest can make you fall sick. Rest one or two days a week so that you allow your muscles to recover fully or completely.
“Training too often or at too high an intensity too frequently — without rest and recovery — can actually hurt your muscle-building efforts,” says researcher Ormsbee.
Consistency, Patience, And Hard Work:
Without this no matter what you take, or how you work it is not going to help. Muscle building is a process and it takes time, patience, and lots of effort. It can’t be built in a day or two. Keep yourself motivated to stay patient and put in adequate effort. Consistency is the key to any process. Keep going without giving up and you will realize that it was worth working for.