Gaining muscle is not easy, and there is so much conflicting information, that sometimes we need to take a stop back and look at the basics. In one sentence you need to eat a lot, eat clean, lift heavy, and lift often. The following are the most absolute do’s and don’ts when it comes to muscle gain nutrition, diet and supplements:
1) Get Information
It is rightly said that ‘Knowledge is power’. There is lots of information available directly from experts or from what you read in magazines, websites and books. Read and learn. If you then adapt this knowledge to suit your goals you can come up with a nutrition plan to suit you. Remain open minded and find out what works for you.
2) Necessary Rules
Although we always seem to be hearing about new ideas, do bear in mind that most of these theories are just variations on basic principles which have been around for years. Whether your goal is to lose fat, tone up, gain muscle, increase strength or simply to be fit and healthy, always remember that it’s the basic principles which work.
3) Change your food choices
‘Variety is the Spice of Life’ .Variety is important for nutritional reasons. You need to eat different foods every day for optimal nutrition as no single food contains all the nutrients we need in sufficient quantities. There is no single food you must have, despite what some people say! If you dislike something, simply do not eat it, there are plenty of suitable alternatives to choose from.
4) Add protein foods
Protein is essential nutrient to gain muscle. High protein foods include chicken, turkey, fish, red meat, eggs, milk and dairy products, quark, nuts and beans. Eat these foods or have protein supplements at least every three hours throughout the day.
5) Take sufficient fruits and vegetables
Fruits and vegetables are enriched in vitamins, iron, protein etc. In order to gain muscles we need to take plenty of fruits and vegetables. For example: fresh fruit juice for breakfast, a banana mid morning, salad at lunch, an apple mid afternoon and veg for dinner. Home-made smoothies are a great way to consume extra fruit.
6) Eat your starchy carbs
To gain muscle , eat sufficient carbohydrate and fibrous foods daily.One should add these foods in his diet plan.Avoid all types of oily snacks and unhealthy foods.Some of the best complex carb foods include granary and rye bread, new potatoes, sweet potato, basmati rice, wholewheat pasta, quinoa, couscous and oats.
7) Drink More Water
Water is the most fundamental nutrient and our body needs 60%to 70% of water.Water helps blood carry nutrients from the stomach to all the parts of body.Lack of fluid is the most limiting factor for optimal performance in hard exercise. It’s common sense; drink plenty of water and you’ll train harder.
8) Take Correct Pre- and Post-Workout Nutrition Supplement
Pre-workout make sure you have eaten in order to provide sufficient energy to fuel your workout, but not too much as to bloat you. Eat small amounts of slow release carb foods .Then after training you need to ensure you have sufficient protein for growth and repair aswell as carbs to replenish your stores. The best time to fuel for a workout is actually after the previous exercise session. Have fast acting carbs like glucose or the supplement maltodextrin here.
9) Diet Plan
Don’t miss meals or snacks.While making your diet plan, keep in mind of goals and preferences and setup your meal and exercise plans with the consult of experts.
1) Don’t Believe every information is true
. There are loads of dishonest experts out there who base their information on whatever comes into their heads. Believe no one unless you know you can trust their credibility. With any nutrition advice, look at the information from a range of sources, see which are referenced well and then make your own informed decision. If you’re sill unsure, join a reputable on line discussion forum and see what others feel about the theory.
2) Avoid High calories food
Junk food plays a major role in the obesity epidemic. Eating junk foods throughout the day causes chronically high insulin levels, which eventually prompts your cells to begin to ignore this important hormone, resulting in a condition known as insulin resistance. So you should take healthy and balanced diet with regular exercise
3) Don’t Rely on Protein supplements
Protein supplements and meal replacement powders can be really useful aids in packing on quality size. However don’t rely too much on them and real food is superior. Too many people think that they can consume protein drinks instead of good food but, even health experts and nutritionists say that only protein supplements cannot help to get good muscle, for this you have to eat healthy and nutritional meal. A good quality whey protein formula can be a useful addition to improving your gains.
4) Cut out all fat from your diet
Bad fats increase cholesterol and your risk of certain diseases, while good fats protect your heart and support overall health. But you must know that all fats are not harmful for health. Unsaturated fats are considered “good” fats and are encouraged as part of a healthy diet. Eating foods rich in monounsaturated and polyunsaturated fat can improve blood cholesterol levels and lower your risk of heart disease. These fats may also benefit insulin levels and controlling blood sugar Fat is needed for energy and growth and some fatty acids are essential to life. Particularly good fat sources include oily fish (salmon, trout, sardines, mackerel, etc), olive oil and linseeds. Nuts and other seeds are also good sources of fats, along with protein and micronutrients.
5) Don’t take a supplement without researching into it
There are loads of supplement powders and pills available these days; it seems like there’s a new one every week. Some could really help your gains, but many would be a waste of cash. Moreover thay may have side effects also, can cause problems if you have certain health conditions. Read and learn about different supplements and talk with your health care provider if you’re thinking about taking dietary supplements.
6) Don’t Drink too much alcohol
Too many guys drink lots of alcohol and expect progress. Too much alcohol will dehydrate you and that is not good for exercise performance. Because of the high calorie content of alcohol, it’s have a negative effect on your total calorie intake. It also slows down your metabolism by disrupting the Kreb’s cycle. Cut out alcohol where you can and only drink very occasionally.
7) Keep away from exercise during illness -Don’t worry; you’re not going to lose all you’re hard earned gains over night! Rest up and let the illness pass. Drink plenty and eat what you can; don’t worry too much about sticking to your nutrition plan. If your symptoms are below the neck, such as a tight chest, then your body needs rest. Exercising with major cold symptoms, particularly a fever will prolong your illness and can be dangerous. Physical activity will compromise your immune system as the body focuses on energy production and muscle function instead of fighting the illness.
8) Try not to Copy the Professionals
Bodybuilding is not an exact science and many factors will affect gains. What works for one person may not work for you. We all have different lifestyles and metabolisms, so stick to the basics. Don’t try to mimic the Pro’s routines either, you’re different to them and they have years of experience and a lifestyle 100% dedicated to the sport.