Seven Nutritional Tips For muscle Development


A well ripped body is one of the things that most men crave. Most however, assume that it is impossible to get the muscles they want since one has to spend hours at the gym and lift impossibly heavy weights. This is far from the truth; getting a well muscled body requires simple knowledge of the foods to eat and type of exercises to do. As usual, one also needs to be disciplined and determined. To help you get there, do not rely on exercise only, here are 7 nutritional tips that will perfectly supplement your workouts.

1. proteins! Proteins! Proteins!


The secret to having big muscles is eating a lot of proteins. The amount of proteins you should eat will depend in your weight. The heavier you are, the more proteins you should eat. The best proteins are whole proteins such as eggs, fish and meat. Plant proteins, except some, are incomplete and may not be as effective.

2. Complex carbohydrates and not simple carbohydrates


Carbohydrates are important for energy production in your body. When you lack carbohydrates, your body will turn to muscle tissue for energy production and this will hamper your efforts. The best carbohydrates are the complex ones such as whole grain, oats and bran. Simple carbohydrates that you should avoid are those found in sugary foods and soft drinks.

3. The 3-square meals a day rule is obsolete


When you are trying to get packing, you cannot afford to go hungry. Instead of eating three huge meals a day, try several smaller ones throughout the day. This ensures that the body always has a source of energy and will not start depleting muscle tissue. Do not however eat right before you go to bed especially if you are trying to loose fat. This is because when you are asleep, the body’s metabolism rate is low and calories will not be burned.

4. Eat before and after a workout

Before hitting the gym, take a quick meal composed of proteins and carbohydrates. This builds an energy reserve that your body can tap into. After the workout do this again to replenish lost energy.

5. Drink lots of water


This is extremely important. Dehydration can be fatal especially if you already have big muscles or you are working out a lot. Ensure that you have water nearby throughout the day. During exercise, your water consumption should increase. Water helps the muscle tissues to recover quickly and ensures that your body is at its optimum all the time. For men, 3 litres of water daily is recommended while for women 2.2 litres is ideal.

6. Do not cut out salt from your diet

Salt is considered to be dangerous for the body but when you are working out, the body looses a lot of sodium. Sodium is an important component in muscle functionality. To replenish it, ensure that you have taken in enough salt but do not overdo it.

7. Use supplements to boost your efforts

Muscle building supplements can really help in providing the nutrients the body needs to develop muscles and loose fat. Consult a doctor to get recommendation on the best supplement to use.

As is obvious from the above article, to achieve your goals, you need a lot more calories than usual in form of proteins and carbohydrates. In addition, you have to avoid fatty and sugary foods to prevent build up of fat. Lastly, drink plenty of water. Most importantly, do not give up.


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