Muscle Building Tips: What to Eat and Drink, and How to Train

Some people want to increase their muscle mass because in doing so, they tend to feel more fit and healthy.

13:04 04 May 2021

However, this can prove to be quite a challenging feat, not only because of the food that you need to eat and avoid but because of the regular workout routine that you need to perform. This article lists down some of the things that you need to eat and drink, as well as how you need to train to build the muscle that you want your body to have.

 

What to Eat

 

To foster muscle building, you need to eat the right types of food. In this case, you need to make sure that you are taking a sufficient amount of protein from the food that you consume. In case you cannot eat lean meat daily, then you can consider the use of supplements to fill the gap. Most of these protein supplements can also help increase testosterone levels useful for many men building muscles. You can also consider taking supplement drinks such as whey, soy, or skim milk.

 

You should also eat sufficient carbohydrates to fuel your workout efforts and maintain your body’s glucose level. Without enough carbohydrates in your diet, your muscle will be broken down for protein and then eventually to carbohydrate instead of being built into a great mass. According to Chron, if you cannot consume the right amount of carbohydrate that you need, then make sure that you supplement with testosterone boosters to prevent your muscle mass from being broken down. Rather, your muscle growth will be enhanced.

 

Make sure that you also eat breakfast daily to help you have an immediate boost of energy. In this way, you will feel full until your next meal or snack. You should also practice eating every three hours because eating the right thing at the right timing is also critical in muscle building. When you keep your food intake up, you will more likely curb any craving. Just keep in mind to include some fruits and vegetables into each of your meals because these are excellent sources of vitamins, minerals, antioxidants, and fiber that can help in your digestion.

 

What to Drink

 

To help build your muscle mass, make sure that you drink plenty of water. Not only will this prevent dehydration, but it can also curb your hunger pangs because you won’t end up with an empty stomach. Remember that when you are strength training, your body losses a significant amount of water through your sweat. This can significantly impair muscle recovery, negatively impacting the building of your muscle mass.

 

You may also want to consider gulping a glass of milk before bedtime to reduce the protein breakdown in your muscles. Alongside milk, you may also consider snacking a bit of carbohydrates such as a cup of raisin bran or cottage cheese. In this way, the calories are more likely to stick to your body even while you sleep.

 

How to Train

 

When it comes to training your body to build muscle mass, you have to train big, not small. This means that you have to do more to challenge your body. In this case, you can focus on working through multi-joint movements, or those that challenge multiple joints and muscles at once. For instance, you can look into performing dumbbell rows wherein every row rep will challenge your abs, biceps, and laterals.

 

You should also consider training heavy, safely, and efficiently. In this case, not only will your muscles be challenged concentrically, but also eccentrically. To do this, you can lead off each of your workouts with an exercise routine that will allow you to train with low repetitions. You may want to perform a couple of sets with five reps on your first routine than on your succeeding sets, double the reps.

 

Nevertheless, you should not always go hard. This means that your workouts should not take you to fatigue and exhaustion. In this case, you may want to endure a brutal workout a couple of times a week but never on succeeding days. Keep in mind that your body needs a recovery time to grow.

 

When it comes to muscle building, you need to eat the right food for your body to get the proper nutrition. Alongside this, you should also be always hydrated, particularly when you are intensively working out to build your muscles. Rest assured that with the proper discipline and determination, you will be able to achieve what you intend to attain in terms of your body form and overall health.