BEST NUTRITION FOR BUILDING MUSCLES

by Swati Khandelwal Health And Fitness Writer At FITPAS

Training for strength doesn't mean diet goes out the window. You can absolutely maximize your results with what you eat and the supplements you take.

Just as you want to be specific with your training goals and monitor your progress, you also want to keep track of your nutrition. Training hard won’t translate to new muscle unless you’re eating enough calories, and a food journal gives you an objective measure of how much you’re actually eating. It also lets you make adjustments easily if you’re not making the progress you’d hoped for.

Let’s peek into how nutrition is important for muscle building!

1. Eat Plenty of Protein

Protein is the main driver of muscle growth and should be the number one priority in your nutrition plan. Strive for at least 1 gram of protein per pound of bodyweight, and consider going as high as 1.5 grams per pound, especially when following an intense training regimen like this one.

2. Get Fats

If protein is your highest priority, fat is next on the list. It plays a major role in supporting muscle growth, health, and performance, so don't neglect it! Consume half your body weight per day in grams of fat. That means a 180-pound individual will strive to consume 90 grams of fat per day.

3. Calories Intake

Yes, calorie intake is important, but rather than focusing on a calories-first approach, building your diet from the macros up to ensure you're providing your body with the necessary fuel to support strength gains.

4. Using Supplements

Pre- and post-workout nutrition receives a lot of attention and rightfully so, because both are important. But if you’re looking to gain muscle, drinking a shake with protein and carbs during your workout is a great way to sneak in some extra calories without making a meal. Mid-workout nutrition will give you a quick shot of carbs and calories that can keep your energy up and help you train harder. You just need to be conservative with the amounts you consume so you don’t upset your stomach.

As a starting point, include carbs in your pre-workout meal and post-workout meal, as well as in the shake that you consume during workouts. From there, you can add or subtract carb meals based on how you’re progressing toward your goals.

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