Building muscle requires a positive energy balance, which means that you must take in more calories than you burn. Research suggests you need roughly 2,800 calories to build a pound of muscle, largely to support protein turnover, which can be elevated with training. By following these six tips, you’ll be able to build muscle mass more efficiently and quickly.
Naturally, our body can build at most around about 227g of muscle each week, so if you eat too many extra calories trying to build more muscle, you will gain excess fat, too. Consuming an extra 250 to 500 calories per day should help you achieve this goal. If you gain fat easily, stay on the lower end of the range, and if you find it difficult to gain weight in general, aim for the higher end of the range. It will take a bit of trial and error to find the right amount of additional calories to build muscle and stay lean.
In addition, research suggests that consuming lean protein 15 to 20 minutes before, during and within one hour of working out may help improve muscle gain. Since you are probably not going to be eating a steak or chicken breast at the gym, a protein drink or supplement may be beneficial immediately before, during or after workouts, but is not necessary.
However, it’s not all about protein. It’s about eating many meals that meet your calorific expenditure and provide you with the nutrition as part of a healthy, balanced diet that will help you to build muscle, lose fat and get stronger. Here are eight simple tips to help you get on track…
1. EAT ENOUGH CALORIES (500 calories above what you burn every day)
2. EAT BREAKFAST TO HELP BUILD MUSCLE MASS
3. EAT EVERY THREE HOURS
4. EAT PROTEIN WITH EACH MEAL TO BOOST YOUR MUSCLE MASS
5. EAT HEALTHY FATS
6.EAT WHOLE FOODS 90% OF THE TIME