How to Gain Muscle With Diet & Nutrition
Muscles are made of amino acids, which are considered the building blocks of protein. Creating muscle is strongly linked to both exercise and a steady diet of protein-rich foods. You can build muscle without taking complex protein supplements. You can increase the size of your muscles from natural sources simply by incorporating more protein into your diet. This takes planning, but will absolutely help you gain muscle.
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Things You'll Need
- Protein shakes
- Lean sources of protein: eggs, cheese, turkey, etc.
- Protein bars
Instructions
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Drink protein shakes. Protein shakes are an easy way to add 20 to 30 grams of protein to your diet, and they are absorbed quickly into the body. If you consume a shake after a workout, your muscles will repair more quickly. Try to consume shakes made from egg white protein powder, as they tend to have fewer additives and artificial sweeteners.
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Incorporate protein-rich sources of food into your diet, eating protein at every meal at least six times a day. For example, have three eggs at breakfast plus toast. Three hours later have 6 ounces of cheese and a piece of fruit. Continue this trend throughout the day by having a turkey sandwich for lunch---with 8 ounces of turkey on it---and then have a protein bar before dinner. Even eat some protein before your go to bed. Have cottage cheese and berries as a bedtime snack. Fill your fridge with foods that are rich in protein but low in fat: skinless chicken, fish, turkey, low-fat beef, low-fat cheese, eggs, tofu and shellfish.
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Purchase protein bars. You can buy them at nearly every supermarket, drug store or health food store, and they're a vital emergency food or supplement to keep in your gym bag or your car in case hunger hits. They will allow you to maintain a diet high in protein, keeping your body in a constant state of building muscle.
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Tips & Warnings
Read the labels of all protein bars and powders and make sure they contain an absolute minimum of 15 grams of protein and no more than 5 grams of saturated fat or carbohydrates. Otherwise, you'll gain some muscle, but also a noticeable amount of fat.
Keep in mind that protein is not a calorie-free food; you shouldn't binge on protein. Excess amounts of protein will be stored by your body as fat.
