Healthy tips to build muscle

November 12, 2012

Healthy tips to build muscle

If you want to build muscle, you need to ensure that your lifestyle is conducive to this goal – just increasing your exercise will do little to help.

Achieving a healthy, muscular body is not just about exercise, it is also about eating good food and getting enough rest. Anyone who has been working hard at the gym but has yet to see the desired results may want to take a close look at what they are eating. It is a good idea to keep a food diary for a few weeks in order to get an accurate picture of your overall diet.

Science

If you are specifically looking to add size by gaining quality mass then, you may be surprised to learn, you should know that eating is all about the science. Following a healthy eating plan rather than taking the ‘eat everything you see approach’ is essential for anyone who wants to improve their overall body shape and image.

Understand what you are eating

For the best results, in whatever field of sport you are in, it is essential to understand the type of food you should be eating both before and after any workout or training as well as throughout the rest of the day in order to get the maximum benefit from the hard work you are putting in.

Eat plenty of protein

Anyone wanting to build good muscle mass with no unwanted fat must eat a high protein diet, the amount of protein ingested is directly related to body type but will be between 1.2 g and 1.5 g of protein for every half kilo of body weight.

Eat little and often

Modern day bodybuilding has shown, as have nutritionists from other fields, that eating several smaller meals throughout the day is of more benefit than eating three large meals the idea being that the body receives a regulated flow of nutrition.

Eat carbs

Many people think that a healthy high protein diet should also be one that is low in carbs, but this is not necessarily the case. Carbohydrates form glucose when broken down which fuels the body and provides the energy and power needed in off-season workouts. Carbohydrates may also be stored in the liver as glycogen, which is known to affect muscle growth.

Eating before a work-out

There is a school of thought that believes eating before training is detrimental to both health and training; however, since bodybuilding and its associated training is catabolic ample food must be eaten at least 45 minutes before any training session in order to avoid any unnecessary muscle breakdown. Eating at this time will cause a spike in insulin that in turn will limit any potentially negative activity on the body.

Post work out nutrition

In the ten to forty five minutes after a workout the body releases growth hormones, during this short time frame it is essential to properly feed your body to achieve maximum benefits from the workout. The first thing is to have a high quality protein shake immediately after the workout that will start the recovery process. A substantial, healthy meal should follow as soon as is practicable.

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