When hitting the gym, we all have one of two goals. It is either to lose weight or to gain some muscle. For most people, the idea of the gym is to bulk up and put on some mass, which means they are looking for nutrition advice to help them put on the muscle. The question of “how to build muscle naturally” is one that we often see as well.
To build more muscle naturally, you will need to amp up the calories you are consuming. While the goal of losing weight is to reduce the calories and consume fewer calories than you expend, the reverse is true when it comes to gaining weight. If you are serious about gaining weight, you need to eat more and better quality meals.
This article will look at 7 of the most effective tips that have helped people put on more muscle mass. Many of these tips might be things you have heard before. However, you should follow them religiously to ensure you get the best value for your money. Here are some of the top tips that you can consider.
7 Nutrition Tips For Muscle Gain
The following 7 tips could be very helpful to ensure that you gain muscle. The goal is not always to gain muscle fast but to gain sustainable muscle that you can hold onto. These tips should make life so much easier and ensure that you get the best results. Here are some of the top tips to help you with muscle gain:
1. Eat Early In The Morning
Many of us don’t like eating in the morning, but eating your first meal as early as possible is a great way to ensure that you can get your metabolism going. The breakfast meal will give you plenty of energy, and if you eat something healthy like oats, you also have plenty of fiber. The fiber will keep you fuller and ensure that your body has fuel for the day.
2. Try Eating Every Three Hours
The next step is to eat more often. We often don’t feel like eating, but when you starve yourself for too long, your body reaches a catabolic state. During the catabolic phase, your body will break down the muscle tissue to gain access to amino acids. These amino acids are vital to ensure that you have energy throughout the day.
To enhance your muscle-building chances, you want your body to remain in an anabolic state. The only way to achieve this is to keep your nutrition up. While we don’t recommend that you go over your calorie target, you can break down the meals to eat more often and consistently keep your body fueled and anabolic.
3. Amp Up The Calories
The average male needs around 2000 calories to survive, and this is also 1800 calories for the average female. However, it would help if you kept in mind that this is the baseline for your calories, and you will only sustain your body when consuming these calories. You will notice that consuming more calories will give you more energy.
However, when you are working out, these calories will sustain you throughout the workout. The body will use all of these calories to help you build some additional muscle, making it possible to gain muscle naturally. However, the important thing to keep in mind is sustainability and consistency.
4. Add More Protein To Your Diet
By following the natural diet you eat each day to survive, the chances are that you will not be consuming enough protein. As a rule of thumb, you should try to consume 1-gram of protein per pound of bodyweight. If you are small and lightweight, it should be very easy to reach these protein goals. However, it is an issue for larger individuals.
While meat and fish are great protein sources, you will need to eat plenty of it to reach these protein goals. Alternatively, you can supplement your diet by adding a protein shake. The protein shake should enhance your protein count for the day.
5. Eat More Veggies And Fruits
While this is something you might have heard a hundred times, you must add vegetables and fruits to your diet. Since protein does not keep you full, these foods are high in fiber, and they should keep you full while keeping you under or close to your calorie target. They are also packed full of micronutrients to keep you healthy.
6. Eating Carbohydrates After Workouts
Carbohydrates will be your main source of rapid energy, and when you have worked out, your body will be depleted. To ensure that the body does not use the protein for energy and rather directs it to the muscle, you have to give it a different fuel source. Carbohydrates are the perfect food to ensure you can do this.
Be sure to avoid simple carbohydrates like white rice and white bread and focus on choosing brown carbohydrates. Foods like brown rice and rye bread will give you a low-GI carbohydrate that should keep you energized. Additionally, it has plenty of fiber that should essentially keep you full for longer.
7. Keep Up The Water Intake
Finally, water might not help you build muscle, but your body cannot build muscle when dehydrated. The body uses water for many of the processes in your body to happen, and this also includes metabolism. If you want to speed up your metabolism and ensure that you remain healthy, you will have to amp up your water intake.
Nutrition Tips For Muscle Gain Summary
Building muscle is something we all want, and if you choose to go the natural route, you have so much more work than someone taking shortcuts. These tips should be used in unison with one another, and you will notice significant results and improvements. Let us know in the comment section if we have missed any other tips you would suggest.