As males, the drive to build muscles and become beefy has somehow been built in our system. Thanks to Hollywood and gyms, we are not too far from getting our desired body. Now, to build muscles, tone your body, and have a desirable figure, you need to focus on your diet along with exercise. For people losing weight, managing a low-carb diet is best but for those looking to build muscles; eating healthy protein and carbs with the right amount of fats will make you more muscular and toned.
In this article, we will discuss some of the most useful tips that you need to build muscles and gain some beef.
Tips to Gain Muscle Mass the Healthy Way
A normal male needs 2500 to 2800 calories every day. This will help them gain a pound of muscle. A standard male body can make 230 grams of muscle every week with the right high-protein diet. However, with an increase in your calorie intake, you can gain weight.
Research shows that eating lean protein 15 to 20 minutes before and afterward will help you gain muscle mass. Whether it’s a protein shake or just some delicious chicken salad, anything with protein will be really helpful. Even though it’s not a mandatory step, it just will give you the extra kick of energy that you need.
This is not just about eating protein. It’s all about the routine and lifestyle that you adopt to become healthy. We will discuss some of the most important tips to help you stay on track and start bulking up in no time:
Breakfast is the most important part of the day. If you want to remain energetic and have a power-packed day of accomplishment, it is time that you started taking breakfast seriously. A strong and healthy breakfast comprises of protein-rich items like:
- Butter omelets
- Protein shakes or smoothies
- Coffee or tea
- Fresh citrus juices
- Fruit bowl
These are some really healthy choices that will help you stay active for a long time. Buy your favorite nutsand sprinkle them on top of your oats or blend them in with your protein shake for more flavor and texture. You can use any nuts you want.
Since we are discussing the best breakfast choices out there, you also need to know that the following food items might sound appealing but they are rich in sugar instead of protein and can promote fat gain instead of muscle:
- Sugary cereals
- Coffee bought from shops
- Fast food breakfast items
Nutritionists recommend that people who wish to increase muscle mass should eat meals more often than people who don’t. But this doesn’t mean that you can go around opening every other bag of chips you see. Buy some fair trade cashews to keep your snacking satisfied. Cashews are rich in protein and healthy fats. You can take a handful every day without worrying about its impact on your waistline.
With healthier snacks throughout the day and smaller portion size, the size of your stomach will decrease. Not only this but people who indulge in smaller portions and healthy snacks see far less unusual food cravings throughout the day. Once the cravings for sugary meals are gone, you can easily reduce your weight and build some fine-looking muscles.
Eat More Protein
This is the theme of our article so you get the gist. Adding healthy protein cooked in a healthier environment will be a major contributor towards building muscle and getting protein in your body. Some of the best high-protein choices are:
- Lean meats like chicken, turkey, tuna, salmon, duck, etc.
- Red meats like lamb and beef.
- Dairy products like milk, cheese, yogurt, etc.
- Vegan options like tofu, nuts, lentils, etc.
Fruits and Vegetables
Every other gym instructor, every other trainer, every other nutritionist emphasizes the fact that their clients/patients add a sufficient amount of protein and vegetables to their diet. They will provide you with vitamins, minerals, and healthy sugars to keep you running. Most of the fruits and vegetables are low in calories but if there are some sweeter ones, you can take them in moderation. Adding a recommended amount of vegetables and fruits to your diet will also help regulate bowel movement and help you with digestion.
Watch Your Carbs
We all are somehow addicted to carbs. Consuming more than required carbs in your body will promote sluggish behavior, reduce enthusiasm, and also increase your blood sugar. As a person looking to build muscle, you really do not want that.
You just need carbs to maintain the energy levels of the body. Consuming carbs after your workout is a good way to restore energy. Now, remember that while having carbohydrates after a workout will help you, the choice of carbs plays a key role in maintaining the validity of this statement. Avoid any kinds of processed carbs.
Go for the more high quality carbs sources like oats, nuts, quinoa, etc. Be mindful that nuts like cashews are also rich in carbs. Therefore, if your diet has a notable amount of fair trade cashews, you would probably want to manage your carb consumption.
Eat Out but Not So Much
With all these fascinating food brands around us all the time, we really cannot say that you must avoid them. Instead, reward yourself with treat meals every time you hit a healthy milestone. Even the best and fittest health bloggers and trainers have been found not guilty by indulging in a treat every once a while. Keep a monthly tracker and set goals. Upon meeting the desired goals, you can go out to have a satisfying indulgence in your favorite fast food. Make this a way to keep you motivated. If you are consuming healthy food 90% of the time, the remaining 10% should be your devoted, guilt-free snack time.
Diet plays a major role in the development of muscle mass. Protein is your best friend if you want to bulk up for the beach season. Follow these tips with an hour of a session at the gym every day and you are bound to see changes.