Exercise and lifting aren’t the only ones that you need to do to build your physique and gain muscles, the food that you eat and your eating lifestyle can also contribute a lot with your bulking journey.
Nutrition plays an important role not just for newbie bodybuilders but even for the pros. We've listed 4 tips to bulk up according to the pros. Here they are:
Increase Calorie Intake
The first tip that all pros follow is increasing their calorie intake. And while you may think that's easy because all you have to do is eat a ton of foods, you actually need to choose foods that are would jeopardize your health. Aside that from, eating a lot is not really enough, you have to measure or ensure that you are taking the right amount of caloric surplus (too much is too much).
For instance, beginners are advised to go for at least 300 to 500 caloric increase a day. This would yield you 0.5 to 1 pound of weight gain every week.
So, how do you make sure that you get your exact caloric surplus in a day? There is plenty of online nutrition app or calorie counter that will help you provide your total daily energy needs.
Boost Your Protein
For bodybuilders, protein requirement is much higher since it is vital for building the muscles and repairing damaged muscle fibers.
So, if you really are serious about gaining muscle mass, you have to eat 1 gram of protein for every pound of body weight daily. But this of course depends on a few factors.
Among the best source of protein foods for bodybuilding includes eggs, protein bars, protein powder, milk, meat, seafood, and tofu.
Replenish Lost Energy After Working Out
Post-workout nutrition also plays an important role when it comes to your bulking efforts. Apart from ensuring that your exercise doesn't go to waste, post-workout nutrition can also help improve recovery time, lessen muscle soreness, and enhance the body's muscle-building capacity through muscle growth and repair.
Among the most highly recommended post-workout foods include chocolate milk, sweet potato and chicken, dried fruit, jerky, protein shake, and Greek yogurt. Post-workout supplements are also ideal for providing quick post-work nutrients without having to eat a lot of things. Among the most popular supplements include protein powder, creatine, and BCAA.
Be Consistent
With every endeavor that you pursue, whether in fitness or life in general, being consistent is absolutely the secret to success. So, if you absolutely want to gain muscles, the best thing that you can do is to heed these pieces of advice that we've mentioned above.
And for you to improve your lifting skills and see those coveted muscles in no time, make sure to use Nordic Lifting’s lifting straps.
Reference: https://www.muscleandfitness.com/nutrition/gain-mass/top-10-beginner-nutrition-tips/
https://www.trifectanutrition.com/blog/how-to-gain-weight-muscle-building-diet