7 Best Eating Rules for Muscle Growth

7 Best Eating Rules for Muscle Growth

Don't worry, eating lemon is not one of these 7 rules! In order to build muscle effectively you should follow the right nutrition plan. And there are 7 things to always consider in your nutrition.

What Are the 7 Eating Rules for Muscle Growth?

Muscles need a source of energy to grow, and your source of energy is your nutrition. Therefore you should consider the following:

1. Eat Frequently
Your meals should be almost the same size, and you should eat every 2 ~ 3 hours. This will ensure that you are supplying your muscles with all the needs of proteins and energy.

7 Best Eating Rules for Muscle Growth

6 meals per day is the key, putting in mind that if your weight is 150 pounds then you will need around 400 calories per meal.

2. Count Your Calories
As we mentioned you need to eat equal meals along the day, and by equal we mean the same number of calories per meal. So if you need 400 calories per meal (for a 150 pounds guy) then you should know how to calculate the total of calories per meal.

This of course is related to what you will eat and its weight. For example, keeping with the 150 pounds guy, one large banana weighing 136 grams has 121 calories, 100 grams of meat has 143 calories, so eating 200 grams of meat in addition to a large banana is one complete meal.

3. Protein
7 Best Eating Rules for Muscle Growth

The right nutrition plan isn't just about quantity, in matter of fact quality is what you should put in the first place.

And the number one thing that matters the most as a quality is protein. Proteins will provide amino acids which will build your muscles protein blocs.

The right amount of protein you will need depends basically on your workout routine and bodybuilding goals.

A normal person should take 1 gram of protein per pound of bodyweight, a beginner needs 1.5 grams, and an athlete can take 2 grams per pound of bodyweight.

So for our 150 pound friend who is a beginner he will need 220 grams of protein per day.

Great sources of protein are eggs, fish, turkey and beef meat.

DBal Details
4. Carbohydrates
7 Best Eating Rules for Muscle Growth

Carbohydrates are a great source of energy to your muscle especially during workouts, and they have a role in building your muscles along proteins.

You will need around 2 grams of Carbohydrates per pound of bodyweight, so our 150 pound guy will need 300 grams per day.

All fruits and vegetables are rich of Carbohydrates, especially whole grains, sweet potatoes, and beans.

5. Fat and Water
7 Best Eating Rules for Muscle Growth

Building muscle doesn't mean that you should exclude fat from your nutrition plan.

Saturated fat is necessary to increase your testosterone levels, a thing you will need to boost your strength and energy.

Great source of saturated fat is red meat.

Your fat needs should be presented as 20% to 30% of your total needs of calories.

As for water we all know that 75% of our bodies is water, so the belief that because you want to build more muscle you need to drink more water is not true. Simply drink water whenever you feel thirsty, drinking more of what your body is asking for won't change anything, it just gonna be wasted.

6. Protein Shakes
Protein shakes are necessary as pre and post workouts. 

Taken 30 minutes before working out, the protein shake will prepare your muscle for the efforts will conduct. 20 grams of whey protein mixed with 40 grams of carbohydrates is what you need.

The post workout protein shake should be taken immediately after the workout. It will help your muscles to build muscle blocs. 40 grams of protein mixed with another 60 grams of carbohydrates.

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7. Natural Supplements
Natural supplements will help a lot in your muscle growth, and each supplement comes with a specific function.

You can check the different supplements you can use based on your workout goals and how they will help you, clicking here. (link opens in a new tab)

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