Good Foods For Muscle Gain

An average man manages without oxygen three minutes, without water three days and without food three months. This does not mean, that it is indifferent what and when you eat. If you take in wrong amount (too little or too much) and wrong kind of food, your body can not function optimally. Your nutrition has to be different from women have. You must eat good foods for muscle gain and testosterone maintenance.


Calories 


The proper amount of calories depends on many things. The biggest of them is your activity level. If:
  • you are a “couch potato” (zero extra activity), you need in fat loss and as a lightweight about 1800 cal/day 
  •  you are a “couch potato” with heavier body weight, you need about 2200 cal/day 
  • you have a moderate amount of physical activity (30-60 minutes five times a week) and you want to lose fat you need about 2000 cal/day 
  • you have a moderate amount of physical activity and you do not need to lose fat you need about 2500 cal/day 
  •  you have a big amount of physical activity (90-120 minutes five times a week) and you want to lose fat you need about 2300 cal/day 
  • you have a big amount of physical activity and you do not need to lose fat, you need about 2700 cal/day. 
It is not so important to count calories, but follow the guidelines of this website or the programs you’ll follow.

Protein 


If you do not get enough protein from your nutrition (food and supplements), it is probable, that you’ll lose muscle mass. The most common recommendation for a man, who does workout be one gram per weight (lb). In other words, if you weight 180 pounds, you need 180 grams protein a day. Proteins are primary building materials, not energy sources. You’ll get high quality proteins from chicken breasts, turkey fillet, fish (salmon, tuna), eggs (whole), beef, whey protein, casein protein and amino acids (BCAA).


Energy Sources (fats and carbs) 


You need proteins as building materials every day so as a fat loser so muscle builder. Carbohydrates and fats are your energy sources. If you want to lose lot of fat, it is better concentrate on proteins, good fats and carbs from veggies. Keep out from sugar and white flours. If you do not need to lose fat you can eat/drink some fast carbohydrates near your workouts (especially after). Slow carbs are allowed otherwise, too.

Supplements 


Try to eat variously normal food. If you take seriously your fitness (muscle building/fat loss) project, you can take followed supplements, too:
  • whey protein (after your workout) 
  • casein protein (before bed) 
  • creatine (before and after workout) 
  • BCAA (during workout) 
  • magnesium (before bed) 


Conclusion 

Keep health in first place, not your appearance. When you are healthy, you’ll get the most benefits from your home workouts. Remember “good foods for muscle gain”.

If you have any questions, send them via email to questions.arto@gmail.com

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