We find out the best way to build muscle effectively
Building muscle, and maintaining it, isn’t something that can be achieved overnight. It takes time, persistence and dedication, just like anything else worth doing. As well as an exercise plan, your body needs the best food for muscle growth which act as building blocks to help get those all-important gains.
Foods rich in protein and nutritious wholefoods that aren’t processed are key, and it’s also equally important to stay hydrated for optimal brain function and alertness to help you smash your goals in the gym. Read below to find out the best way to build muscle naturally.
Eat the right foods
It’s important to stock your fridge up with muscle building food to get the best possible results, which in turn will stop you chowing down on empty calorie snacks and prevent you from derailing your diet.
Getting more protein in your diet is crucial for increasing muscle mass, as protein helps keep your body fuller for longer, meaning you to eat less and therefore decrease the amount of fat in your body. Chicken breast, eggs and Greek yoghurt are all great sources of protein to incorporate into your everyday diet and are cheap and easy to get hold of.
As well as protein, your body needs carbohydrates. Carbs and protein are the building blocks to both build and maintain muscle, carbs fuel your body while protein builds and repairs it. Eating both before a workout is the best way to get the most out of your muscles.
Work out you macro’s
Macro’s, or macro-nutrients, are an integral part of a healthy diet and the right balance of protein, carbohydrates and fats can help to maximize your muscle gain. For optimal results, protein should be consumed regularly throughout the day. To give yourself the best chance of building muscle, aim for 2g of protein per kg of body weight per day.
Fats should make up 20-30% of your daily calorie intake, or 1g of fat per kg of body weight, with the remaining calories being carbs.
Make sure you’re in a calorie surplus
Your body needs energy to grow muscles, and for it to do that it you need to ensure you’re eating more calories than you burn off. To build muscle, you need to aim for a surplus of 200-400 calories a day for maximum growth. See macro-nutrients above to workout how much of each macros you need to consume for your body weight.