PART 2 of 2: Tip #1: Consume a minimum of 6 meals a day
Muscle building means a calorie surplus. Eat at least 6 SMALL meals a day. Portion control is everything! Try and eat something small every 2 to 3 hours. A regular intake of calories prevents the body from consuming muscle mass. Your blood sugar levels and metabolism remain at a constant high to ensure optimal mental and physical performance.
Tip #2: Simple Carbohydrate is the ENEMY
Avoid simple carbohydrates: Often known as bad carbohydrates, e.g. the processed sugar. A nutrition plan for muscle building should always focus on the supply of complex carbohydrates e.g. potatoes. These carbohydrates are processed slowly, keeping blood sugar levels stable and supplying the body with energy long-term.
Tip #3: Carbohydrate, protein, and fat balancing is key
Balance is EVERYTHING and probably the most important when it comes to nutrition of nutrient. Make sure that each meal consists of high-quality carbohydrates and around 30g of protein. Some examples include: whole grain products, oatmeal and rice are ideal. Get your protein from chicken, beef, fish and eggs.
Tip #4: Do not shy away from fatty acids
A healthy diet for muscle building should be supported with essential fatty acids. Too many of the bad fats will lead to a decline in physical and mental performance potential long-term. Valuable fatty acids can be found in olive oil, coconut oil, nuts and low-fat fish.
Tips #5: Supplement! Supplement! Supplement!
If you think you can obtain a balance and healthy dose of nutrition from just the food you eat alone, you are sorely mistaken. A lot of these nutrition is loss along the way and the only way to obtain a more optimal nutrition intake is by supplementing!
As part of your recommended diet for muscle building, proteins, carbohydrates and fats, as well as dietary supplements play an important role. An additional intake of dietary supplements can optimize muscle building processes. Check with you local nutritionist on what is suitable for you and your goals
Tip #6: Meals for Before and After your workout
Your energy reserves need constant replenishment before and after exercise to give you enough energy during your workout and after.
Pre-workout meal
A pre-workout meal should consist of complex carbohydrates and protein. We generally recommend a combination of high protein and moderate levels of carbohydrates to be consumed an estimate of 1 hour or more before the workout. A quick alternative is a protein shake with whey protein and a banana.
Post-workout meal
After your workout, your mitochondria needs quick and effective replenishment to prevent nutrient deficiencies and loss of muscle mass. The body needs a sufficient supply of protein and fast carbohydrates within the immediate 30 minutes after completing a workout.
Another meal 60-90 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.
Tip #7: Always stay hydrated
Your muscles’ ability to regenerate effectively is promoted and facilitated 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.
This is especially important if you are on supplements, we recommend to drink an estimate of 2 to 3 litres a day. Add 1 litre more on days when you are conducting your workout to compensate for the fluid loss during that process.
Tip #8: Bye Bye Munchies!
A well-planned nutritional diet (with a focus in muscle building) usually requires you to adhere to a fixed amount of daily calories. Without a calorie surplus, your muscles cannot grow consistently. To avoid hunger pangs, prepack your meals so that you can eat them meal as soon as you get hungry. For example, a protein shake before bed promotes the regeneration and growth of your muscles.
If you missed PART 1 of 2 of this topic, kindly click the link here.
