What you eat plays a crucial part in what, and how much you gain. Sometimes, you find yourself training intensely, only to reap less than what you feel you deserve, and that could be from committing some of these eating mistakes.
Pay close attention to them, and try to avoid committing these cardinal eating sins, and you're bound to see a difference.
YOU DON'T EAT ENOUGH
To build muscle, you need to meet your body's caloric requirements, and skew your diet towards something that's protein-heavy. The best way to figure out what you should be eating in order to grow muscle is to get a nutritionist to calibrate your diet for you, but knowing your macros also is a simple enough gauge. Your macros are the exact amount of protein, fats and carbs you should be consuming each day, tailored according to your activity levels, age, weight, height and goals. You can easily locate a macros calculator online.
YOU EAT WHATEVER YOU WANT
The flipside to not eating enough is eating whatever you want. Some people might have the idea that eating to gain muscle just means eating more, and while there is partial truth in that, it's also about the quality of food you're consuming. If you just eat whatever's in sight, you'll be gaining the wrong kind of weight. Even though protein is protein, there's a drastic difference between the protein your body reaps from fried chicken, versus lean, grilled chicken breast. To build muscle, you have to cut down on your body fat, not build it, so be conscious about what you're consuming.
YOU DON'T EAT BEFORE WORKING OUT
There's a reason why pre-workouts exist. They give you a much-needed bump of energy, and promise to improve your performance. Not eating before you train compromises your ability to work out, as you're weaker and your blood sugar levels are not at their optimum. Also, your body will burn muscle and fat as an energy source if you work out on an empty stomach. This is definitely not the results you want. You should consume about 100 calories of fast carbs half an hour before you train.
YOU DON'T EAT AFTER YOUR WORKOUT
Not eating after a workout is a big "no". When you train, your body's energy sources are depleted. You feel a tad bit sore, and need food to refuel your body, as well as boost your recovery rate. Those who skip the post-workout meal are also missing out on a prime opportunity for muscle growth. Your body is the most ready to synthesize protein and increase glycogen stores right after a workout. Not eating that meal is to sacrifice everything you've trained so hard for. Try to take about 20g of protein and 40 to 80g of fast carbs. This can come in the form of a protein shake, paired with a slice of bread, or a protein bar. See our protein powders here.
YOU DON'T TAKE VITAMINS
Although protein is the cornerstone to gains, there are other nutritional needs you have to meet in order to get your bulk on. Not consuming enough necessary vitamins or minerals will also lead to issues associated with your recovery and performance. Your immune system, testosterone, brain focus, heart health and endurance will all dip, and you don't want that to happen. The key vitamins and minerals you need are found in fruits and vegetables, which you should be steadily consuming. If you need an extra boost, find a suitable multi-vitamin supplement to take daily. See our multi-vitamin supplements here.
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