1)Eat Enough Protein: Protein is a building block for creating muscles! Eating protein is crucial for muscle repair and growth. Without proper protein, your body will not be able to grow new muscles.
Include a variety of protein in your diet choosing lean meats: chicken or turkey, fish, eggs, dairy, legumes and plant-based proteins. Distribute your protein throughout the day to create proper muscle protein synthesis. Aim for about 25-30 grams per meal. The size of the palm of your hand is a good visual.
2)Eat Enough Calories: Muscles need a calorie surplus to grow. Not eating enough calories will create energy deficits. When this happens, your body will use muscle for energy instead of growth. Nutrient-dense calories including a protein, a “good” fat(olive oil, avocado, nuts, hummus) and a good carb(vegetable, fruits, whole grains) with each meal is best. It may be helpful to track your calories on an app and make adjustments as needed.
3)Eat Enough Carbohydrates: Carbs are your body’s main energy source. When you’re exercising, they will help your performance and recovery. Stay away from processed carbs such as, white flour, white breads, pasta and rice. Choose from whole grains and minimally processed carbs such as brown rice, quinoa, sweet potatoes and oats.
The intensity of your workouts will determine your carb intake. If you’re doing regular to moderate training, carb recommendations range from 3 to 7 grams per kilogram of body weight per day. More endurance and intense frequency trainings may need to go higher. Remember, vegetables are a great carb, so fill your plate with a rainbow of colors!
4)Drink Enough Water: Hydrate often! Water is so important for your entire body to function properly, including muscle contraction and repair. Dehydration causes muscle cramps, fatigue, brain fog, and decreased exercise performance.
Recommendations per day are half your body weight in ounces as a starting point. You may need to adjust higher according to your activity level.
Sip water consistently throughout the day, especially before, during and after workouts. Foods with a high water content can help you reach your daily hydration goal as well.
5)Eat Enough Healthy Fats: Muscle growth needs healthy fats! The healthy fats produce hormones, such as testosterone, that support muscle growth. Don’t worry ladies, your body WILL NOT BULK UP when lifting weights. Female bodies will get lean, sculpted muscles without the bulk. Nutrients from whole foods are best, rather than supplements. Add more healthy fats, such as avocados, nuts, seeds, fatty fish (salmon and mackerel), olive oil to your daily meal plan.
6)Include Post-Workout Nutrition :After your workout, your body needs to repair and recover. Proper nutrients need to be absorbed for muscle repair and then growth. If you don’t give your body proper nutrition post-workout, it could lead to slower muscle growth and more fatigue. Balance this “meal” with proteins and healthy carbs within an hour after your sweat session to help you refuel.
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