Eating is something we do every day, but it gets complicated when you eat to achieve a goal, especially if it is to gain quality lean muscle mass. These guidelines are here to help you effectively eat for muscle gain, whether you're a hardgainer or just a regular person trying to fill out.
Follow these key tips for an easier time trying to gain mass, even if you're someone who doesn't put on weight easy.
KNOW THE BEST TIMES TO EAT
While the baseline to gaining mass requires you have to eat more, when you eat also contributes to how you gain. There is no universal benchmark to what time one should eat in order to gain the most muscle, as that depends on your body type. A certified nutritionist could come up with a detailed eating plan for you based on your body type, targeting the times where your body will expend food into muscle mass. That is worth splurging a little on if you're serious about taking your body to the next level.
There's still a predominant stigma that eating fat causes you to gain more fat, and that's not true. Fat is an effective way to hit your calorie targets, and many people who abide by fat loss regimens, like the ketogenic or paleo diets, consume fat more than carbohydrates. Saturated fats can actually help maintain your testosterone levels in a healthy range, allowing you to build muscle. Try to get some saturated fats into your diet, perhaps at around 15 to 20% of your fat intake. The rest can come from quality unsaturated fat sources that are rich in omegas.
DRINK YOUR CALORIES
The thing about eating to gain mass is that you always need a caloric surplus. That requires more food, and a more constant stream of meals throughout the day. If you work a full time job, and keep up with a gym routine, you may not always have the time to make the necessary meal arrangements to hit your caloric quotas. Drinking your calories is an efficient way to do so. Mass gainers and protein powders are two popular ways to hit your macros. They also keep amino acids in a steady supply throughout your bloodstream, while curbing your appetite so you don't succumb to junk food in a moment of hunger-ridden weakness. See our Mass Gainers here!
EAT BEFORE YOU SLEEP
It's time to bust the diet myth that says eating before you sleep is a major no. Many people tend to think that way because eating before you sleep implies that you won't be burning as much calories because your body is at rest. This is false. Your muscles need feeding even when you're asleep, and so does your stomach. When your body goes into starvation mode across the eight hours or so of snoozing, it begins to break down your muscles for energy. That's why casein shakes and cottage cheese make great late-night snacks. They're slow digesting, allowing for your body to receive a steady supply of amino acids, even as you catch those Zs. See our Casein supplements here!
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- September 30, 2017
- Beatrice Bowers