There is no doubt that exercise plays a crucial role in gaining muscle mass and staying healthy. However, apart from rigorous gym routine, you need to obtain the right form of nutrition in right quantities. What you eat before and after workouts can make or break your effort. This specific diet is designed to improve the strength, endurance, and performance so as to gain muscle mass and reduce fat gain. Here are some of the effective nutrition tips to gain muscle fast.
Tips to gain muscle fast:
Focus on Pre/Post Workout food- Pre/Post Training nutrition play a vital role in bringing the best out of you. These foods supplement your body with extra nutrients that increase the effectiveness of the intensive training you are doing and in turn, help you gain muscle fast. The pre-workout food should mainly comprise of complex carbohydrates, healthy fats, and proteins. This includes whole grain foods, olive oil and canola oil, nuts, seeds, dairy, whey and animal protein. These foods act as fuel and keep your body energized during your rigorous workout sessions. The post-workout food should mainly include good quality proteins that will help in the repair of strained muscle fibers. The meal sizes at breakfast and post-workout should be more because the muscles need calories as well as nutrients during these two timings.
Do not skip meals
Skipping meals is a strict no for those who want to gain muscle. Taking only brunch or supper should be completely avoided. Rather, your diet regime should comprise of five small meals packed with high-calorie healthy foods. Eating little and often is a great way to ensure your body constantly has the fuel it requires. Include 40-60 gms of proteins as well as 40-80 grams of carbohydrates depending on your body size counts.
Add protein supplements
Protein is made of amino acids- which form the building blocks of muscle cells. Your body needs good quality protein to repair the worn our muscles fibers and to build new protein cells. Apart from dietary protein, you need to supplement your body with protein shakes or supplements.
Pay attention to what you are drinking
Although the most important nutrient, water is often neglected while considering the diet to build muscles. Water hydrates your body and replenishes the spent energy in the gym. It helps in maintaining the quality of your tissues and their resistance to wear and tear and injury.
So there you have some of the best nutrition tips to gain muscle fast with healthy foods.