Home Exercises and Fitness 4 Nutrition Rules to Follow If You Want to Build Muscles – 2021 Guide

4 Nutrition Rules to Follow If You Want to Build Muscles – 2021 Guide

by Wilma Lucas

Working on the improvement of your physical appearance is not as easy as it seems. People use different methods to look nice and attractive to other people. For instance, some people would invest a bit more money to purchase some attractive clothes. On the other hand, some people use different products to improve the quality of their skin. Aging is an unskippable process and skin is the first sign that shows that people are getting old.

Still, the biggest challenge of all is to improve your muscles and be in a good shape. The majority of people are not ready to sacrifice certain things to make their body look amazing. More precisely, there are two things you will have to sacrifice if you want to build muscles.

Before everything, you need to sacrifice your time. You will have to change your daily routine and add some other tasks to your “to-do” list. Despite that, you will also need to sacrifice certain foods. Unfortunately, the lives that we all lead are fast and turbulent. We are dealing with a huge number of stressful tasks every day. Because of that, cooking or preparing healthy food seems time-consuming. We would rather choose to purchase junky food and ensure the meal in that way.
You need to understand that going to the gym or exercising at home won’t help a lot if you do not have proper meals. Fortunately, you came to the right place to find out nutrition rules to follow if you want to build muscles.

1. Your Meals Should Contain Proteins

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People should know that proteins have a huge influence on the shape of a person’s body. Because of that, you should try to consume at least 1 gram of protein per pound of your bodyweight. Repeating the same process will directly influence your muscles. They contain amino acids that are some sort of building blocks of muscle protein.

Still, there is one thing that we need to highlight here. If you are a complete beginner, it would be fine to consume 1.5 grams of protein per pound. Repeat the same routine in the next six months. There is a good reason why you should do that in the first 180 days. During that period, our muscles respond most quickly. If you support them with a bigger amount of proteins, you can be sure that the results will be visible.

Before we end this part, there is another thing you should know. People often do not understand which type of food contains a good amount of proteins. The good news is that you have a wide range of options. For instance, you can add them to your organism by eating eggs, chicken and turkey meed, beef, and fish. These foods are the most favorite ones among athletes.

2. Fat Isn’t Always Bad

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Many people will tell you that you should avoid fat whenever you can. Indeed, consuming a lot of it daily can lead to some health disorders. Yet, if you want to be in a good shape, around 20% of the calories you enter to your organism daily should come from the fat. Yet, it is important not to make a mistake here. The rule we just mentioned counts only for the younger population. When we talk about older people, fat should bring no more than 10% of their daily calories.

In short terms, diets with a higher amount of fat maintain testosterone levels in a better way. Keep in mind that good maintaining of optimal testosterone levels is the key to improve your muscles.

To conclude, red meat is going to be the right choice to add fat to your daily routine. Foods like steak, avocado, olive oil, and peanut butter will be the right choice. Despite that, some athletes prefer to consume fatty fish. Fish types like catfish, trout, and salmon are a great source of omega-3 polyunsaturated fats. They may be a bit more expensive, but you can be sure that spending your money will pay off in the end.

3. Ensure a Good Eating Routine

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There is another mistake that beginners commonly make. Even when they consume the right food, they do not pick the right time to do that. You should have a meal every 3 hours a day. In that way, you will manage to ensure a good supply of amino acids and energy. As we said, both things are crucial for muscle growth.

Despite that, each meal that you have daily should contain an equal amount of calories. For instance, if you plan to add 1200-calories for your breakfast, your lunch should contain the same or similar amount. In that way, the results that you want to achieve are going to come quicker than you imagine.

4. You Can Use Creatine As Well

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It is not a secret that you can hear different opinions and theories about creatines. However, we can say it is not going to harm your overall health if you use the right dosage. It would be great for your muscle mass to consume between 3 and 5 grams of creatine each day. More precisely, you should do that before and after you complete your workout.

Many experts including nutritionists, doctors, and scientists will agree that creatine positively influences everyone regardless of their age. As we said, some people will tell you only negative things about creatine. Because of that, we recommend you find a good source of information. Read all the benefits that creatine can bring and make the conclusions alone.

In the end, we need to say that you can consume creatine in different forms. For instance, some people prefer to use it in monohydrate. On the other hand, other athletes will use it in ethyl ester. It doesn’t truly matter which of these methods you will use. You can be sure it will boost your strength in the gym for around 10%.

Final Thought

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We only covered the most important nutrition rules you should follow to improve your muscles. However, the key thing you should do here is to improve your knowledge. You should research different workout supplements that can help you achieve your goal more quickly. Because of that, it is recommendable you visit napsgear. There you can see a huge number of reviews, news associated with the field, etc.

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