Anyone who starts building muscle is going for protein. After all, it is responsible for the development of muscle fibers. Unfortunately, protein alone won’t do much. When exercising and building muscles, we need to provide them with a solid dose of carbohydrates. In combination with protein, they work even better, supplying cells with nutrients.
The recipe is simple – after you calculate the amount of proteins and fats in your diet, add carbohydrates to the rest of the caloric requirement. Here, the complex ones (whole grain pasta, brown rice, groats) work well during the day and the simple ones (fruit, white rice) around the training period.
Don’t forget about fat
Healthy fat is essential for mass and not only then. It builds cell membranes, is involved in the synthesis of sex hormones, including anabolic testosterone, and vitamins A, D, E and K dissolve in it. Moreover, it can be an easy-to-use source of energy if consumed before training. And where to get healthy fat? From oily sea fish – along with a solid dose of omega-3 fatty acids, from nuts, avocados, almonds, pumpkin seeds and sunflower seeds.
Increase your protein intake
Don’t eat protein alone, or a few grams per kilogram of body weight. In most cases, 1.8-2.2 g of protein per kg of body weight is sufficient. Remember that too much protein will not help and will hurt your kidneys and liver. It is worth using a variety of sources – from easily digestible chicken, eggs rich in vitamins and crushed stones, as well as legumes.
Constant eating times
Eating at very similar times will allow your body to prepare for food and use it properly. Additionally, you will not feel hungry at unexpected times and your body will not need to store energy as fat.
Challenge yourself by manipulating exercise intensity, distribution, and rest times. Change the exercise sets from time to time and make sure that each muscle group is trained at different angles. Thanks to this, your muscles will not recognize the effort as completely natural and will not stop growing.