Big and Muscular bodies might be finished in the gym, but make no mistake you guys, they are built in kitchen.
1-INCREASE YOUR PROTEIN INTAKE: Multiply your bodyweight (in kilograms) with 1.5. The result will provide you the protein amount in grams required to gain your muscle. If you don’t eat enough quality protein – from meat, fish and eggs – don’t be surprised if you don’t add lean muscle mass as quickly as you’d like. The workout, you do in the gym, damages muscle fibre, which can then be repaired to build bigger and stronger muscles – but without enough protein this won’t happen.
2- As we all know EAT BREAKFAST LIKE A KING: Breakfast is the most important meal when trying to build muscle. A high-protein breakfast that includes quality fats – eggs and avocado, say – gives your body the nutrients it needs to build new muscle during the day. You need to be in a calorie surplus from quality produce to build muscle, so don’t go hungry and eat more of what you need. Also avoid those oily parathas etc from your morning diet.
3- TAKE AMPLE SLEEP: If you get at least eight hours a night sleep, you’ll have more energy for your workouts, be able to plan your meals more effectively, and give your body the rest it needs to repair the damaged muscle tissue from working out. In fact, skipping out on sleep decreases the activity of protein synthesis, leading to muscle loss and inability to repair damage.
4- SNACK SMARTER: This is important because your body always need high quality energy to put it to most effective use. Nutrient-dense snacks (nuts, natural yogurt, boiled eggs) will help to keep you feeling full and increase your intake of protein, healthy fats, vitamins and minerals.
5- MAKE HABIT OF DRINKING WATER FREQUENTLY: Dehydration is a leading cause of poor mental and
physical performance, both of which you want to avoid if you’re going to stay focused, motivated and in shape
to accelerate your lean muscle mass gains. Always carry a large bottle of water around with you and sip from it
frequently throughout the day to keep hydrated at all times.
6- SUPPLEMENTS: You can build a better body on a real good diet just like the guys back in the 50’s did, but to do so can take so much time, energy, and trips to the supermarket. Supplements make it much easier to get the necessary nutrients to build muscle and can even give you an advantage and enhance your training when taken right and combined with a good diet. That said, a post-session protein shake can help your hit your daily protein target and initiate the recovery process faster. Creatine and BCAAs can also prove helpful.