Building muscle mass takes a lot of time and dedication. You need to make sure you’re eating the right foods and getting enough exercise. But even more important than what you eat or how often you work out is understanding nutrition. If you want to see actual results, you need to make sure your body has all the nutrients it needs to grow muscle. Here are the five most important things to know about nutrition if you’re trying to build muscle mass:
You need to eat enough protein
A high-protein diet is essential for people trying to build muscle mass. For people trying to build muscle mass, experts recommend consuming 0.8-1.2 grams of protein per kilogram of body weight per day. This means that a person who weighs 80 kilograms should consume 64-96 grams of protein per day. Including plenty of protein-rich foods in your diet is essential for building muscle mass. Good protein sources include meat, poultry, fish, eggs, dairy products, beans, lentils, and tofu.
Whey protein is a high-quality protein rich in essential amino acids, which are the building blocks of muscle tissue. It is also a good source of branched-chain amino acids (BCAAs), necessary for muscle growth and repair. Whey protein is a fast-digesting protein, which means it is quickly absorbed by the body and can be used to build muscle. This is why many bodybuilders choose to drink whey concentrate protein shakes during or after their workouts.
Eat plenty of carbohydrates
A low-carb diet might help you lose weight, but it won’t do much for your muscle mass. Carbohydrates are an important source of energy for the body, and they are essential for athletes and people trying to build muscle mass. When you exercise, your body uses carbohydrates for energy. If you don’t eat enough carbohydrates, your body will break down muscle tissue for energy, leading to muscle loss.
Muscles need glycogen to function properly. Glycogen is a macronutrient that comes from carbohydrates. It’s stored in the muscles and used as fuel during exercise. Without glycogen, your muscles can’t work as hard or as long. That means you won’t be able to build as much muscle mass. The best way to ensure your body has enough glycogen is to eat plenty of carbohydrates. This can be in the form of starchy vegetables like potatoes and sweet potatoes or grains like rice and oats. You can also get carbohydrates from fruit, dairy, and even some protein foods.
Include healthy fats in your diet
Good fats are essential for the body, and they are especially important for people who are trying to build muscle mass. Fats provide energy and help the body absorb vitamins and minerals. They are also a source of essential fatty acids, important for maintaining health and building muscle.
Some good sources of healthy fats include olive oil, canola oil, avocados, nuts, and seeds. It’s important to include a variety of healthy fats in your diet to get the most benefit.
Make sure you’re getting enough vitamins and minerals
When you’re working hard to build muscle, it’s important to ensure you’re getting all the nutrients your body needs. In addition to protein, carbs, and fat, you also need vitamins and minerals to support muscle growth and recovery. For instance, vitamin C is essential for collagen production, while zinc plays a role in testosterone production.
If you’re not getting enough of these essential nutrients from your diet, you may need to supplement with a multivitamin or mineral supplement. However, be sure to talk to your doctor before starting any supplement regime, as too much of certain vitamins and minerals can be harmful. For instance, too much iron can lead to joint pain and gastrointestinal issues. By getting the right balance of nutrients, you can help ensure your body has everything it needs to build strong, healthy muscles.
Drink plenty of fluids, especially water
Although it might seem counterintuitive, drinking plenty of fluids is essential if you’re trying to build muscle mass. When you work out, your body sweating helps to regulate your body temperature and prevent overheating. However, this sweating also causes you to lose important electrolytes, including sodium and potassium.
If you don’t replace these electrolytes, you will become dehydrated, leading to cramps, fatigue, and a decrease in performance. Drinking fluids helps to replenish these electrolytes and keep your body functioning at its best. Water is the best choice for rehydration, but sports drinks can also benefit from working out for more than an hour. So if you’re serious about building muscle mass, make sure to stay well-hydrated by drinking plenty of fluids.
It is important to have a good understanding of nutrition to build muscle mass. You need to make sure you are eating enough protein, carbohydrates, and healthy fats and getting enough vitamins and minerals. Drinking plenty of fluids, especially water, is also essential for muscle growth and recovery. You can help ensure your body has everything it needs to build strong, healthy muscles by following these tips.