Choosing the path to a healthier lifestyle is our daily challenge, and it’s what we actually neglect to distinguish. If you’re trying to cut your weight or build your muscles, planning your meal includes crossing the food that most people eat regularly out on your meal plan.
Most of the people think that when a man possesses a great physique, they expect that he spends his time lifting weights in the gym and running on the treadmill for hours. Little did they know that lifting weights and treadmill running is just exterior and the most basic effort they can do.
It’s not about the time you spend and how much sweat you pour in the gym, but it’s about the right nutrition you put in your body. In a nutshell, nutrition is the key to fulfil your physique goals.
Having a goal-specific meal plan is what you need to achieve the best and attain that great shape promptly. Be mindful that this ain’t an easy task as you’ll need to straighten up your own meal plan.
Also, before you start a workout, make sure that you are aware of the things you need especially what you want to achieve. Our fitness experts believe that bodybuilding is just like any other sport. You must dedicate yourself 100% to your diet, mental approach and training for you to be successful.
Five Simple Nutrition Tips You Should Follow
Here are the five simple tips you must remember in applying this meal plan. We’re here to help you achieve your best muscle-bound potential, so shall we begin?
1. Eat Regularly
Never let yourself go hungry. Did you know that eating regularly guarantees to fuel your metabolism and that your blood sugar levels are under control?
So stop cutting your three meals into one a day as this will only make you feel more hungry.
2. Eliminate the Processed Foods
Another thing you must be aware of is the number of processed foods you eat daily. If it’s possible, avoid eating this kind of foods are they are mostly high in calories and poor in nutrients.
Not only that, but they also contain added preservatives that are unhealthy for our body. Whole foods can be your best bet as they provide you with the maximum nutrition which helps you get healthy.
3. Drink like a Fish
One of the most important keys to muscle-building is staying hydrated all the time. Not only this will help you perform your workout better, but staying hydrated will also help you to focus and make you feel less hungry.
4. Carb Strategy
Carbs aren’t your enemy when it comes to having your healthy diet; all you have to do is to practice eating them strategically. Starchy carbs are perfect for your pre or post-workout as they provide you with extra energy and it helps to replenish glycogen stores fast.
5. Lean Protein
Protein does the trick in muscle growth and recovery, and it also helps to satisfy your hunger and fires up your metabolism. You can opt for lean beef, fish, chicken and low-fat dairies for best sources.
What Your Diet Should Include
1. Adequate Amount of Protein
Knowing the important role of macronutrients in our body is essential, and these are protein, fats and carbs. Among these three, protein is the most important one as it’s one of the requirements in forming muscles.
Below is the ideal amount of protein intake in muscle-building:
- 0.8 to 1.2g of protein per pound or 2kg per kg of your current body weight daily. Take note, 1g of protein contains four calories.
2. Ideal Amount of Fat
Fat is the second macronutrient you need to set up next. Did you know that we actually need an adequate amount of fat intake to function our body and benefit our overall health?
However, it’s not like the fats you’re thinking. These come in a variety of forms like fat-soluble vitamins and much many more. You can consume 20-30% of your daily calorie intake from fat.
Now, for the third and final macronutrient for set up is carbs. Indeed, protein and fat are both believed to be both fundamental as they provide us with the nutrients our bodies demand. However, they can’t produce on its own.
On the other hand, carbs don’t supply us with anything alike. Moreover, our body needs a sufficient carb intake as it helps not only to fuel our workout but also to maximise our performance and optimise our recovery.
With that being said, carbs actually allow us to get the most out of the entire method of muscle-building. Potatoes, white and brown rice, fruits, vegetable, beans and oats are the best source of carbs.
4. Final Step: Caloric Surplus
Calories surplus is the most important part of attaining the muscle-building diet. This is by supplying our body with extra energy which helps to synthesise the growth of new muscle tissues. Also, it helps to sustain our overall training performance and recovery.
Below is the ideal amount which tends to be the best level for most active people:
- 200 calories of daily surplus above your maintenance level for men
- 100 calories of daily surplus above your maintenance level for women
There you have it! We hope this guideline will help you to build your muscle in no time. If you find this article helpful, make sure to share it with your family and friends.
Good luck on your journey with Vivotion!