If you want to gain size and build muscle, you need to take in more calories than you burn. For every pound of muscle, you need around 2,800 calories.
However, it’s not all about the number of calories you digest. You also need the correct diet. That means knowing what to eat, when to eat, and more.
3 Tips To Help You Gain Size And Build Muscle Mass
Here’s how you can focus on the right diet in order to gain size and build muscle mass:
1. Take A Supplement
Before looking at the foods you should eat and how often you should eat, it’s worth considering taking a supplement in addition to maintaining the correct diet.
One of the best supplements for gaining size and building muscle is the PreSeries BULK supplement. It was specifically designed to be the best bulk pre workout supplement on the market.
All of the key ingredients, such as boron, zinc, and vitamin D3 are backed up with scientific research and are included in clinically effective doses.
Not only does the BULK supplement help you to gain size and increase muscle mass, but it also helps you to focus while working out and reduces muscle soreness and fatigue, in addition to generally enhancing your performance.
2. Eat At The Right Times
While a supplement can certainly be beneficial, you must incorporate it as part of a healthy diet that’s specifically designed to help you gain size and build muscle.
Eating at the right times is also pivotal to reach your goals.
You should always eat breakfast because it gives you an immediate burst of energy for the day, after relaxing your muscles and body all night. Good breakfast foods for building muscle include cottage cheese, omelets, and smoothies.
You also need to eat lunch and dinner at the usual times. But you should intersperse meal times with healthy snacks.
You should eat after working out and before going to bed, and have snacks in between your breakfast and lunch and lunch and dinner.
Aim to eat a meal or snack every three hours. If you go too long without food when you’re physically active and actively trying to build muscle, it can lead you to over-eating at mealtimes and putting on more fat than muscle.
3. Eat The Right Foods
To build and maintain muscle, you need protein. Aim to eat at least 1 gram of protein per 454 grams of body weight. So, if you weigh 90 kilograms, you should aim for around 200 grams of protein per day.
It’s also best to eat protein with every meal rather than with just one. Great sources of protein include red meat, poultry, fish, eggs, cheese, and other dairy products.
Don’t worry if you’re a vegan. You can also get the protein your body needs to build muscle from tofu, lentils, nuts, and seeds.
You should also eat plenty of fruits and vegetables because they contain the fiber, vitamins, minerals, and antioxidants that your body needs to stay healthy. Fiber can help with digestion, too.
Also, include healthy fats in each of your daily meals. Avoid artificial trans-fats and stick to healthy fats like fatty fish, nuts, and avocados.
Your body needs carbohydrates as well. However, you should only eat carbs after you’ve worked out. Avoid white carbs and instead eat things like quinoa, brown rice, and oats.
Drinking enough water is also crucial to help you build muscle mass. When you strength train, you lose water via sweating, and that can impair muscle recovery. So, make sure you stay hydrated.
If you stick to the above tips, you will gain size and build muscle in no time.