10 helpful tips for building muscle

10 helpful tips for building muscle

Nutrition and building muscle is not rocket science, but only require knowledge of the basics and disciplines so you need every day to eat healthy to get the results you want. Nutrition is often ignored by some coaches, but really if you don't have a good diet you will not get the desired results from training. So I put ten tips you should follow to build muscle and gain weight and these tips are:

#1  eat 6 small meals per day at least.

Eating many servings per day increases the construction process in the body, and gives you an ongoing activity and energy, and reduces the possibility of storing food as fat. You'll revisit three meals a day these days are over, you're supposed to eat it asks your body and not how can accommodate your stomach.

#2 eat protein and carbohydrates at each meal.

Are not supposed to eat too much, but try in every meal that you get 30 grams of protein or carbohydrates, such as rice, potatoes and bread, you have full oat grains and brown rice and bread made of wheat, the most important and good sources of protein are: chicken, eggs, tuna and red meat and fish.

#3 use of dietary supplements.

Bodybuilding supplement of the best means of building and nourishing the body, the best times for taking supplements in the morning, before and after exercise, and before bed.

#4 Avoid simple carbohydrates.

Simple carbohydrates are sugars found in soft drinks and honey, you attention that excessive sugar affect insulin, which affects the metabolism resulting in fat storage and feeling tired.

#5 Stay away from fat and excess salts.

Some fat is necessary healthy diet, we found a good fat in olive oil and peanut butter, fish, and at the same time there are bad fats such as vegetable oils and animal fats and butter here fast food and soft drinks were excluded.

#6 Charge your energy before your workout.

Eat a small meal containing a quantity of carbohydrates and proteins before exercise 30 to 60 minutes. The complex carbohydrates give you enough energy to continue to exercise hard and long and protein helps muscles to work in practice.

#7 after a workout, this meal to nourish and support the most important needs of your body.

Immediately after the exercise, the muscles are divided and announces its willingness to get food.

#8 drink plenty of water.

Of the most important nutrients needed by the body in the water, depending the amount of water you drink on the quality of the tissue and its performance and its resistance to infection, so then take a sip of water constantly throughout the day make sure you get a larger amount of water during the exercise.

#9 avoid snacks during the diet.

You must know that most snacks that you eat is unhealthy and contain salt and sugar and other ingredients. If you always prepare for tomorrow's meal, you'll find you have snacks and you always feel comfortable.

#10 At the end of the day if you want to gain weight and muscle

Need to take more calories than burn your body throughout the day, but be aware if you do not eat what is sufficient calories will not grow any muscle so once you feel hungry eat a good meal of carbs, protein and do it well before going to sleep and your body will reform muscle tissue during sleep.

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