More calories in an anabolic state
An often-overlooked key to being successful in bodybuilding is not consuming enough calories throughout the day to support the strengthening and growth of your muscles.
It would be best to have several essential nutrients, vitamins, and other minerals to help you have the necessary protein.
One approach is to multiply your body weight by about ten and then add 1,000 to 1,500 calories, and you will have a reasonable estimate of how much you should consume each day.
There are several ways people will do this, including several small meals that you eat every half-hour to put your body in an anabolic state.
Don’t forget your carbs.
Carbohydrates are like the fuel you put in your gas tank to help your engine run. You need the energy provided by consumed carbs, which will help increase glycogen levels in the body so that protein is available to help improve your muscles instead of being used for energy.
The more carbs you have in your body, the higher the chance your body can be developed in that anabolic state and help produce more insulin to help maintain that state of the body.
Protein – the real key to mass
The concept of having protein in your diet is not necessarily a secret, with many experts discussing the benefits of protein and its amino acids used to build muscle mass – think of the proteins as the building blocks at the toy store. Without the pieces, you can’t develop your physical fortress.
But some people have difficulty figuring out the proper amount of protein they should have in their daily diet.
It’s all based on consuming one gram of protein for each pound of body weight – for example, a bodybuilder starting at 200 pounds will need to drink at least 200 grams each day.
More than three meals a day
Let’s say your diet to build muscle mass requires about 4,000 calories each day, so the way to accomplish this is to eat about six meals a day – with about two hours in between.
That might seem like a lot, but if you do the math by division, you would be eating about 660 calories in each meal.
This would require eating smaller meals often, which requires a certain amount of discipline.
Because eating meals produce insulin to maintain healthy glucose levels – breaking up the meals into smaller portions will make that job easier for your body.
Consume fats that are good for you.
It might sound contradictory to consider fats good for you, but they are there if you want to add muscle mass to your frame.
Positive fats are one of the most important things you can consume to help provide support for your muscles.
Additionally, food fats provide a bridge between fat and testosterone levels in the body.
When weightlifters try to eat fewer calories, they limit the amount of fat and calorie consumption to be prepared for going on stage in a show. But it hinders their muscle growth and maintenance.
Eat well before your workout …
One of the best things you can do for your body is to eat a meal that includes carbs that will burn slowly in your system – like pasta or rice.
Those carbs will need more to become glucose and keep the blood sugar levels in the body at a consistent rate.
Your body will not run out of energy, and you can have a more extended and productive training session at the gym.
Just remember to maximize your muscle gains by having plenty of protein along with those carbs.
… and afterward
After finishing your workout, now is the best time to consume more protein and some faster-acting carbs – which you can gain from a protein shake with some sugar to deliver those proteins through the bloodstream and into the muscle fibers you just worked on. These will help repair your body with the necessary nutrients.
After a grueling workout, you want to have the necessary proteins and carbs to rebuild what you just tore down – and by doing so, will be when you make the most of your gains.
A good rule of thumb is to have a protein shake that includes around 40 grams of protein and about 75-80 grams of carbs.
Stay properly hydrated
It’s the most critical step but can often be forgotten quickly. But you should ensure you drink plenty of water – not energy drinks, beer, milk, or juice – so your body can be adequately hydrated.
It would make sense because the body is essentially 70 percent water, and not having the proper hydration can negatively affect your muscles.
Many experts recommend drinking three ounces for every pound of body weight, which seems daunting but will be well worth the effort if you spread the water consumption throughout the day.
Add beneficial supplements
Different supplements will be worth the money they cost if you can afford them.
While protein powder is essential for post-workout shakes, you should also look into getting creatine and glutamine products and find formulas designed for your joints that are vital to maintaining the extra mass you are building.
It would be best to look at take-vitamin for the added nutrients, minerals, and vitamins you might not always get in a regular bodybuilding-focused diet.
Get plenty of rest
If you can’t get a good night’s sleep, you can’t help rebuild and repair your muscle fibers to become stronger and more significant.
It’s such a key factor, but just like staying hydrated, it can often be forgotten amid everything you are trying to accomplish.
Plan for at least eight hours of sleep to help build what you broke down in the gym. Your body will thank you later.