Muscle building is one of the most common reasons why many people go to the gym. Improving and building strong muscles is one of the goals of many fitness enthusiasts. However, muscle growth is only simple in theory because many factors should be considered to achieve it.
Here are some tips you can do to help improve your muscle growth.
1. Don’t Skip Breakfast
Eating breakfast provides that instant burst of energy to help you stay satiated until the next snack or meal. Eating a healthy breakfast will also set your day right by reducing unnecessary cravings. To maximize muscle-building, ensure that you include smoothies, Cheese, or Omelet for breakfast.
2. Consume Enough Protein
The more protein your body has, the larger the muscles can grow. However, your body also uses protein for other bodily functions such as producing hormones. This leads to reduced availability of protein for muscle building. To solve this, you must store and build new proteins faster than your body can use old proteins.
It’s recommended to consume around one gram of protein for each pound of body weight. A 200-pound man, for example, should consume 200 grams of protein each day. You can also add supplements to your daily diet to achieve your body’s needed nutrients. Discover here a wealth of information for whatever fitness goals you have.
3. Eat Carbs After Working Out
Although you’ll need carbs to provide you with energy, avoid eating more than you need. Also, try eating carbohydrate-rich foods only after working out. However, you may eat fruits and vegetables together with your meals because they contain only small amounts of carbs except for carrots, corn, and potatoes. It’s also best to avoid foods with simple carbohydrates such as cakes and white bread; eat whole-grain carbs instead.
4. Do More Work
If you’re serious about putting on more muscle, you should push your body to do more work. One way to do that is to perform multi-joint movement training. This means performing exercises that involve multiple muscles and joints at once. For example, you can do dumbbell rows that work the lats, biceps, and abs with each repetition.
Using different muscle groups helps you lift more weight while pushing you to use muscles together. Consider doing deadlifts, squats, pullups, or bench presses to help work out various muscle groups at the same time and encourage muscle growth.
5. Stay Hydrated
Strength training can make your body use lots of water because you’ll be sweating a lot. When your body lacks hydration, it can impair muscle recovery, which hinders muscle growth. Thus, it’s best to keep yourself hydrated by drinking enough water. Not only will drinking water address hydration, but it’s also a great way to curb unhealthy cravings.
6. Choose Whole Foods
To help boost muscle growth, ensure that ninety percent of your food is unprocessed or unrefined. These are also called whole foods. These foods include fresh fruits, vegetables, eggs, rice, oats, eggs, quinoa, fish, or meat.
Avoid eating processed foods that are usually packed with trans fats, sugar, nitrates, corn syrup, and other preservatives. Examples of these are frozen meals, pizza, sausages, fruit bars, or cookies.
7. Do Heavy Training
If you’re dreaming of adding bulk to those muscles, then you need to do heavy training. There are numerous benefits from heavy training. For example, heavy training works the muscles concentrically. This means that lifting heavy weights will force your muscles to make larger muscle tear and rebuild.
8. Casein Before Bed
Casein protein is popular among bodybuilders for a reason: it’s slowly absorbed into the bloodstream and helps keep the muscles fed with amino acids—the building blocks of protein—longer compared to other kinds of protein such as plant and whey. It’s recommended to consume casein protein right before going to bed so your body can use it while repairing and rejuvenating. You can get casein through supplements, Greek yogurt, cottage cheese, or milk.
9. Get Enough Sleep
Muscle growth is not just achieved by getting the right nutrition and exercise. Your body also needs enough time to recover and refresh. While you sleep, your body also produces human growth hormones, which encourage muscle growth. Adults are recommended to get seven to nine hours of beauty rest every night.
You need strong muscles to strengthen bones, maintain healthy blood sugar levels, minimize joint pain, and keep a healthy weight. Thus, if you’re looking to improve your muscle growth you should strive for nutrition, adequate sleep, and proper training. Whether you’re a beginner or an advanced athlete looking for a challenge, these tips should help you maximize muscle growth.