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How to Gain Muscle Through Diet

February 7, 2024 by admin Category: How To

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wikiHow is a “wiki” site, which means that many of the articles here are written by multiple authors. To create this article, 102 people, some of whom are anonymous, have edited and improved the article over time.

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This article has been viewed 45,944 times.

For many people, building muscle means spending hours working out in the gym, but they don’t even think about diet. Your body needs the calories and nutrients it needs to grow muscles and to be able to adjust to different activities. However, before making sudden changes in your lifestyle, you should consult with your doctor, trainer, and nutritionist.

Table of Contents

  • Steps
    • Learn about the Right Food
    • Eat right
    • Using Supplements Safely
  • Advice
  • Warning

Steps

Learn about the Right Food

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Image titled Eat to Gain Muscle Step 1

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Provide enough protein for the body. The basic rule that you should remember is that you need to provide protein in a dose of 1 – 1.5 times your body weight in grams. For example, if you weigh about 150 pounds, you need to consume between 150 – 225 grams of protein per day if you want to keep building muscle. Full-time bodybuilders can consume 2 to 3 times their body weight in protein, and sometimes more, but for most of us, this regimen will be overwhelmingly damaging to our bodies. body. If you are overweight, you can replace this number with your desired ideal body weight and calculate the amount of protein needed in grams. Proteins that are pretty great for building muscle include:

  • Lean red meat like beef, pork, lamb, venison, bison, etc.
  • Fish like tuna, salmon, swordfish, sea bass, trout, mackerel, etc.
  • Poultry breast, from chicken to turkey, duck, etc.
  • Eggs, especially egg whites. Egg yolks are high in chpesterp, but one or two egg yolks a day is not harmful to health. [1] X Harvard Medical Schop Trusted Source Go to Source
  • Dairy foods such as milk, cheese, cottage cheese, yogurt, etc.
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Image titled Eat to Gain Muscle Step 2

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Learn the difference between complete and incomplete proteins. To be able to build muscle, you need to consume complete protein found in eggs, meat, fish, cheese, raw milk and most other animal products. The basic rule to remember is this: If your food source can bleed or breathe, it is complete protein. Plus, there’s also quite a bit of complete plant-based protein, which means you can still build muscle if you’re a vegetarian. [2] X Sources of complete plant protein research include:

  • Soy bean
  • Quinoa (quinoa)
  • Buckwheat (buckwheat)
  • Chia seeds
  • Hemp seed (Hempseed)
  • Beans or dried beans with rice
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Eat foods with a high Protein Essential Amino Acid Absorbability Index (PDCAAS). This is a measure of the absorption capacity of different proteins in the body, based on the solubility of amino acids in the protein. You can think of PDCAAS as a grading scale for protein quality, where the highest score is 1 and the lowest is 0. [3] X Research Source The following is a rounded PDCAAS transcript of the Protein type:

  • 1.00: egg white, whey, casein, soy protein (soy protein)
  • 0.9: beef, soybeans
  • 0.7: chickpeas, fruits, black beans, vegetables and dried nuts
  • 0.5: cereals and cereal products, peanuts
  • 0.4: whole grains
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Include carbohydrates in your diet. Carbohydrates are quite important to help the body use glycogen (energy) stores in the muscles when you exercise. If you don’t get enough carbohydrates, your body won’t have enough energy and it will destroy your muscles instead! To build muscle, your diet needs to provide 40% – 60% of your carbohydrate intake, or about 1500 calories per day. [4] X Research Sources

  • In diet guidelines, carbs are often misrepresented. Because complex carbs are consumed slowly and have a low glycemic index (not as much as sugar), you can take them after exercise and especially during breakfast. You should try to choose carbohydrates with a low Glycemic Index, as they are healthier and release energy more slowly. A few pretty good examples include:
  • Basmati . brown rice
  • Quinoa
  • Rolled Oats (Rpled Oats)
  • Sweet potato
  • Whole grain black bread
  • Whole wheat pasta
READ More:   How to Use Alcohol to Cure a Cold
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Use healthy fats. Not all fats are created equal. In fact, there is evidence that consuming healthy fats is very healthy. [5] X Trusted Source HelpGuide Go to the source Fat should make up 20% – 30% of your calories. You should use monounsaturated fats and polyunsaturated fats. They are all “good” fats. They are available in:

  • Piu oil, peanut oil, sunflower oil, rapeseed oil and avocado oil.
  • Fish.
  • Types of beans.
  • Flax seeds and pumpkin seeds.
  • Soy products such as tofu or soy milk.
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Stay away from saturated fats and trans fats. They are “not good” for you. You should remember to keep the percentage of saturated fat below 10% of the calories you consume and the percentage of trans fat less than 1% of the calories you consume. [5] X Trusted Source HelpGuide Go to source Bad fats include:

  • Ice cream, candy and packaged snacks.
  • The most fatty part of the meat.
  • Lard, margarine and vegetable shortening solids.
  • Fried food.
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Consume lots of fiber. Be sure to add vegetables to your diet such as lettuce or broccoli to make sure you’re getting the vitamins you need. In addition, green leafy vegetables are rich in fiber and are quite necessary for the removal of waste from the body.
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Control the amount of salt you use. Although consuming too much salt can raise blood pressure, when you sweat, you also lose a large amount of salt. In addition, salt (a key electrolyte) aids in muscle contraction, and this is why salt is often used in many sports drinks.

Eat right

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Eat when hungry. Sounds like the obvious right? Many bodybuilders often think that the diet to gain muscle needs to be more complicated and meticulous than usual. Eating things that you enjoy, within the limits mentioned in the previous section, is the key to your continued muscle gain. If you regularly don’t eat what you like, it will be difficult for you to stick to your diet. Here is an example nutrition menu to give you a better idea of the foods someone might eat during the day:

  • Morning: fried egg whites with turkey; toasted whole grain bread; banana.
  • Snack before lunch: legumes; apple.
  • Lunch: tuna salad with piu oil, onions and capers; sauteed kale.
  • Pre-workout snack: cottage cheese and blueberries.
  • Snack after exercise: protein shake (protein drink); sauteed lettuce.
  • Evening: chicken breast cooked in orange and soy sauce and quinoa; sauteed carrots, onions, beans and peppers.
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Increase calories. For many bodybuilders, the right mix of protein and calorie intake is important because from there, all the hard work you put in at the gym will benefit you. You need to provide enough energy for your body to burn as you gain muscle, but you shouldn’t take in so many calories that they turn into fat. You can determine the ideal amount of calories you need to provide for your body by calculating the number of calories needed to maintain your normal body weight (maintenance calorie) and the amount of calories you need to provide. more. [6] X Research Sources

  • Calories to maintain body weight are calories that you need to consume in an average day, with average energy expenditure, to maintain your current body weight. Calorie intake for most people of a healthy weight is around 2000.
  • Men need to provide an extra 250 calories per day (2250 total), while women should provide 150 extra calories per day (2150 total). Within 1 week of doing muscle building exercises and following a proper diet, these extra calories will translate into about 0.25 – 0.5 pounds (about 113 grams – 220 grams) of muscle per day. week.
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Image titled Eat to Gain Muscle Step 11

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Always remember to have breakfast. Breakfast is probably the most important meal of the day aside from the post-workout meal. Eating a breakfast full of protein, complex carbohydrates, and fiber will help boost your metabolism. It also helps prevent your body from burning muscle for extra energy. Always remember this saying: “Eat breakfast like a king, lunch like a prince and dinner like a pauper”. However, you’re not on a diet so you don’t have to be a beggar all the time.

  • Add protein to your breakfast. Fried eggs, shakes and cottage cheese are great sources of protein.
  • Use complex carbohydrates for breakfast. While simple carbohydrates such as sugar and donuts will usually burn quickly and cause your blood sugar to spike, complex carbs (oats, brown rice, beans, whole grains) are often will be burned after a fairly long period of time and does not raise your blood sugar levels.
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Image titled Eat to Gain Muscle Step 12

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Eat small meals often. Eat multiple meals to avoid getting so hungry that you eat freely when you get the chance. You’ll start to feel hungry at the times you normally eat because you’ve established a consistent routine.

  • Try to eat breakfast, lunch, dinner, snacks after exercise, before bed (at least 1 hour before bed) and eat 2 snacks between meals. You can use any food from beans, seeds to vegetables to snack.
  • If you are trying to gain muscle and lose weight, you should skip the bedtime snack. Eating right before bed can cause the body to turn any non-metabolized food into fat instead of muscle. Your metabolic system shuts down right before bedtime.
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Drink plenty of water during the day. Dehydration can make it harder for your muscles to recover, so be sure to drink plenty of water each day. You should also drink water during exercise. The amount of water needed per day for men is about 3 liters of water and for women is 2.2 liters of water per day. [7] X Research Sources

  • Buy a water purifier to filter tap water. Water purifiers are an economical way to convert ordinary tap water into healthier and tastier water. You should buy a machine when your body’s need for water increases.
  • Don’t drink water only when you feel thirsty. You should keep your body hydrated on a regular basis, and so you won’t have to “gorge on water” when you’re dehydrated, as this can cause stomach upset during exercise. .

Using Supplements Safely

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Decide whether you should take a supplement or not. Natural protein and muscle-building supplements are an easy way to provide your body with extra protein without actually consuming it. Whey protein (milk protein) and soy protein (soybean extract) are popular proteins.

  • For starters, you can take whey before and after exercise. Whey powder is the easiest, safest, and most effective way to start building muscle. You can find this product everywhere, whey is sold in bulk and is easy to use. You can mix it into shakes, which are often flavored with different flavors, and drink it before and after exercise.
  • For most people, the amount of whey powder they need is 1-2 grams three times a day. You should refer to the instructions for use on the product and adjust the formula accordingly. [8] X Research Sources
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Consider using creatine. Creatine helps increase muscle mass naturally and helps rebuild muscle when you’re not exercising. However, it is just a dietary supplement and is not really necessary to build muscle. Taken in the range of 10 grams, 3 – 5 grams before and after exercise can help you boost the production of adenosine triphosphate (ATP), make you healthier during exercise, and from there, you can can easily build muscle. [9] X Research Source

  • If you take creatine, be sure to drink plenty of water, as creatine removes water from the muscles during the regeneration process and also causes an imbalance in the body’s electrolyte levels.
  • Consult with your doctor about your muscle-strengthening diet to learn more about taking a supplement to see if it’s right for you, provide your doctor with a medical history and information about your health.
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Take vitamin C to support recovery and stimulate muscle growth. Vitamin C is an antioxidant that helps you neutralize free radical molecules that make it difficult to recover from exercise. 500 mg of Vitamin C per day will help you maintain a healthy immune system. Gradually, you can increase the amount of vitamin C you consume to a maximum of 200 mg for optimal results.
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    You should be especially careful about your water supply. Many doctors believe that whey protein is difficult to digest and can overwork the liver or kidneys, especially when used in high doses. In general, a high-protein diet can make your kidneys work harder, so it’s important to remember to drink plenty of water. Water will help to purify the system in the body and eliminate the negative side effects of a high protein diet.
  • Advice

    • Balance exercise. If you’re doing any kind of intense aerobic activity and you don’t eat a lot of protein, you’ll quickly lose your strength and muscle mass. Many high school and college athletes, such as wrestlers, often experience this problem during the off-season because they don’t know it.
    • Instead of consuming the entire amount of protein and carbohydrates you need in one meal, it’s better to divide them evenly into several meals throughout the day. Five or more small meals are best. Because when you consume all the necessary protein at once, your body will not be able to use it. You need to maintain a high blood protein level so that your muscles can regenerate slowly during the day and while you sleep.

    Warning

    • Remember to drink plenty of water. About 3.5 liters of water per day would not be too much. It will prevent the diet from damaging your organs.
    • No matter how difficult it is to gain muscle, never use steroids. Steroids can be very harmful to the body and can cause many side effects.
    X

    wikiHow is a “wiki” site, which means that many of the articles here are written by multiple authors. To create this article, 102 people, some of whom are anonymous, have edited and improved the article over time.

    There are 8 references cited in this article that you can see at the bottom of the page.

    This article has been viewed 45,944 times.

    For many people, building muscle means spending hours working out in the gym, but they don’t even think about diet. Your body needs the calories and nutrients it needs to grow muscles and to be able to adjust to different activities. However, before making sudden changes in your lifestyle, you should consult with your doctor, trainer, and nutritionist.

    Thank you for reading this post How to Gain Muscle Through Diet at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.

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