Key Facts for a Muscle Building Eating Plan
The 6 key facts for a muscle building eating plan.
Consider these 6 Key facts for a muscle building eating plan.Combine these points with a structured weight training program like the Hercules program for maximum results.
1. Lean Gains .
1. When we talk about lean gains we mean increasing muscle mass, dropping body fat and getting into shape. It is important to know that Gains differ depending on an individual’s body size and experience in the gym. Therefore it is important to not measure how well you are doing in the gym by only weight scales but by looking in the mirror. It is a good idea to use a tape measure and record your circumference measurements and if possible get your Body Fat % checked.
2. Energy Intake .
2. It is important to increase your energy intake (though the right food) to help the muscle rebuild new lean muscle. This does not mean go out and get dominoes before or after the gym… Rather increasing the number of meals you eat during the day. Eating approximately 6 meals a day, having an extra 500kcal intake in the form of protein and carbohydrate will let the body build back broken muscle into stronger leaner muscle. Eating frequently will also ensure you keep your metabolism increased. .
3. Protein & Carbs .
3. Protein and carbohydrates need to be increased whilst fat should be reduced.Protein is made up of amino acids. Amino acids are the building blocks of your muscles and body. Without them, it would be impossible to build, repair or even maintain muscle tissue. Protein is an important macro nutrient as it stimulates your muscle to rebuild and grow. In general around 2g of protein per kg of body weight daily is a good template. It is sometimes hard to eat this high amount of protein and keep the fat levels down so protein supplementation can help. Whey and Casein protein powder are the two most common protein powders with slightly different benefits. As effective as high-protein diets are for losing weight, you still need carbs and fat for maximum muscle growth. Your body uses carbs for energy during exercise. If your carbs intake is low, your body will use protein as an alternate fuel source, and your muscles won’t grow as much as they would if you were feeding them a cocktail of protein and carbs.
4. Full Fat Foods .
4. Don’t get rid of fat completely though!! Full fat foods encourage fat burning, hormone production, in particular anabolic hormones and increase insulin sensitivity. Aim to increase the consumption of good quality red meat, fish, seeds, nuts and avocados and when it comes to dairy go full fat. Full fat dairy contains high doses of CLA, thought to aid in weight management and improve immune function.
5. Pre & Post training .
5. It is very important to not only eat before training but to also eat after training. If you are able to eat a good protein-carb rich snack like poached egg on toast or peanut butter on toast or cottage cheese on crackers before training you will have the energy to have a good training session. It is also just as important to eat a protein-carb rich snack after a workout to ensure your muscles rebuild back stronger. Carbohydrates work by boosting insulin levels helping deliver amino acids to the muscles. Muscles can begin rebuilding themselves as nutrients are driven into the muscle cells by this anabolic hormone.
5. Water .
6. It is vital to drink plenty of water not only through your workout but also throughout the day. It is good for training performance, if you are dehydrated you are not able to perform at your peak.Nearly two thirds of the human body is water. Water is an essential nutrient that is involved in every function of the body. It helps transport nutrients in and waste products out of cells. It is necessary for all digestive, absorption, circulatory, and excretory functions as well as for assimilating water-soluble vitamins. Water also helps maintain proper body temperature.