For individuals who want to build muscle, the biggest challenge is finding a way to do so without experiencing an increase in body fat. The simple truth is, building muscles requires consuming more calories. Thankfully, there are ways to make sure those extra calories help you get lean muscle mass without worrying about the body converting them to fat.
Timing Meals Properly
When you eat can mean the difference between gaining fat and gaining muscle. Manipulating your calorie intake by timing your meals properly will ensure the body uses the nutrients the way you want it to. Your body craves nutrients the most after a strenuous workout and right after you wake up in the morning. Increasing the number of calories you consume at the right time provides your body with the nutrients it needs when it can best utilize them.
Eating the Right Foods
Instead of eating three times per day, divide your calories into six smaller meals. This provides your body with constant access to the nutrients it needs to build muscle.
You should consume approximately 5-10 grams of fat with each meal but stick to the healthy fats such as those found in nuts, olive oil, and fish. Each meal should also provide you with 40-60 grams of protein Select complete proteins such as eggs, soy, milk, fish, and lean meat. These foods contain the amino acids essential for building, repairing and maintaining muscle. Consuming the right amount of protein will speed up muscle recovery time and the sooner you consume protein after a vigorous workout, the faster your muscles will recover.
Each meal should also have 40-80 grams of carbohydrates. Push your carbohydrate intake to the upper limit on the days you train. You need to give your muscles time to recover and grow between workouts and your body’s demand for carbohydrates is lower on the days you rest. If you consume too many carbohydrates on those days, you will see an increase in fat, especially in the lower back and abdomen. On workout days, your body needs the carbohydrates for energy. If you do not provide your body with enough carbohydrates, it will use protein for the fuel it needs to exercise. Your muscles need that protein for recovery and growth.
Overall, it is most important to manage carbohydrate intake. The body uses carbohydrates to build fat or muscle, depending on your activity level. By increasing carbohydrates on training days and decreasing them on rest days, you are providing your body with what it needs to build muscle mass and stay lean.
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