Nutrition Principles For Increasing Muscle Size And Strength

Any bodybuilder who has been at it for some time knows that bodybuilding is 50% exercising and 50% nutrition. This balance is even more critical if you’re new to the bodybuilding team. If you’re just starting or you’re returning to the gym after a break, you can only increase muscle mass and strength with the right nutrition program. You need to be serious with your nutrition to be able to get quick results. Even with research, you would discover the importance of nutrition and the importance of consuming superfoods like potato, dairy products, fish, and many more. To help you in your muscle size and strength-building journey, below are some nutrition tips to guide you.

Eat More Carbs

If the goal is to build enough muscle size and strength, you need to eat more carbohydrates than usual. Increase your carbohydrate consumption to about 2-3 grams per round every day. Also, protein helps with muscle growth. Carbohydrate helps you with the energy to train. Carbs are usually stored in the muscle as glycogen, and they keep your muscles full. It also helps to fuel the muscles throughout the workout. To start with, you should consume about 300-500 grams of carbohydrate daily. Sweet potato is a great carb, to begin with; you can also explore options like whole grains, fruits, beans, oatmeal, and many more.

Increase the Protein

Your protein intake also needs to be increased if you want to build up your muscle size and strength. Protein provides you with ample amino acids that you need as building blocks for your muscle. Athletes need to double or triple the amount of their protein than the recommended amount. This information means that you should consume around 250 grams of protein each day to fuel your muscle size and strength. You should also choose lean protein like eggs, beef, chicken, fish, and dairy products. These protein choices will provide you with the amino acid since your body can’t produce it.

Don’t Reduce Your Fat Intake.

About 30% of calories consumed daily come from fat. Most people are advised to cut down their intake of fat, especially saturated fat. However, if you’re building your muscle size and strength, then that’s not an option. You need to consume as much fat as you can because it helps to maintain testosterone levels while you’re working out. Your testosterone levels are vital to muscle size building. The workouts will also help you avoid gaining weight, so you don’t have to worry about that. You should consider red meats for saturated fats while you can get monounsaturated fat from olive oil, peanut, mixed nuts, and many more. You could spice things up to get enough nutrition by cooking a potato using olive oil to simultaneously increase your carb and fat intake.

By Finn

Finn Oliver Edwards: Finn, a pediatric nurse, shares child health tips, parenting advice, and preventive measures for common childhood illnesses.