Protein is the building block of muscle mass. Your body uses protein to build muscles, repair damaged cells, and produce hormones. When you eat protein, your body breaks down the food into amino acids, which then become the raw materials for making new muscle fibers. To make sure you get enough protein, aim to consume at least 0.8 grams per pound of lean body weight.
Lifting weights helps you build muscle faster. You should lift heavy weights three times a week. If you're just starting out, focus on lifting two sets of five repetitions each. As you progress, increase the number of reps until you reach 10-12.
Creatine monohydrate is a natural supplement that increases the amount of creatine phosphate in your muscles. This helps your body use oxygen more efficiently, which makes it easier to perform intense workouts. Sleep is essential for repairing muscles and recovering from exercise. Aim for seven hours of sleep each night.
Alcohol dehydrates your body and reduces your ability to recover. Try to avoid drinking alcohol before working out. Eating small meals throughout the day keeps your blood sugar level steady, which helps prevent fatigue.
5 Rules to Build Muscle Mass
1. Eat 5-6 small meals per day
The best way to build muscle mass is to eat five to six small meals throughout the day. Each meal should consist of about 500 calories. You should consume at least half of these calories before bedtime. If you have a big breakfast, then skip lunch and dinner. Your body will use the food you ate for breakfast as fuel for working out. Or you can take Megalis before taking a meal.
2. Drink plenty of water
Drinking enough water is essential for building muscle mass. Water helps flush toxins from your system and keeps your muscles well hydrated. To stay properly hydrated while exercising, drink 16 ounces of water 15 minutes before exercise, 8 ounces 30 minutes after exercise, and 4 ounces immediately after exercise.
3. Lift heavy weights
Lifting heavy weights is the best way to build muscle. When lifting weights, focus on using proper technique and make sure to keep your core tight. Don't forget to stretch before and after each workout.
4. Perform cardio exercises
Cardio exercises are great for burning fat and increasing endurance. Cardio workouts help increase blood flow to your muscles, which increases their size and strength. Try running, biking, swimming, rowing, and jumping rope.
5. Do not overtrain
Over-training is detrimental to your muscle gains. Make sure to give yourself time between workouts to recover.
Muscle-building foods
1. Beef
Beef is a great source of protein, iron, zinc, vitamin B12, and selenium. These nutrients play a role in muscle building and repair. You should consume beef at least twice per week if you want to build muscle mass.
2. Chicken
Chicken is a great source of lean protein and contains high amounts of iron, zinc, and selenium, which are all necessary for muscle growth. Chicken is also low in fat and cholesterol, making it a great option for those looking to lose weight.
3. Fish
Fish is a great source of omega-3 fatty acids, which help reduce inflammation and improve brain function. Omega-3 fatty acids are also good for heart health. Salmon is considered the best fish to eat due to its high levels of omega-3 fatty acid content.
4. Eggs
Eggs are a great source of protein and are loaded with vitamins and minerals that promote muscle growth. Egg whites have fewer calories than whole eggs, and they’re also rich in choline, which helps the body produce acetylcholine, a neurotransmitter that promotes muscle contraction.
5. Tofu
Tofu is a great source of soy products, which are full of protein and fiber. Soybeans are known for their high amount of protein, and tofu is made from soybeans. Tofu is also a great source of calcium, which is necessary for strong bones and teeth.
6. Milk
Milk is a great source of calcium and protein. Both of these nutrients are necessary for bone growth and maintenance. Milk is also a great source of vitamin D, which is necessary for proper immune system functioning.
7. Nuts
Nuts are a great source of monounsaturated fats, which help lower bad cholesterol and reduce the risk of cardiovascular disease. Walnuts are a great source of omega-3 fatty acids, which are good for brain health. Almonds are also a great source of protein.
