These top tips can increase your muscle gain while optimizing your nutrition.
Seeing muscle gains are hard but knowing how to get there through nutrition can make all the difference for us. With the right approach, we can better build muscle and start to see that shredded aesthetic we want most. Don’t settle for average and work these tips into your routine.
Let’s take a look at these 10 nutrition tips to maximize muscle gains to see just how we can develop that shredded aesthetic through nutrition.
10 Nutrition Tips For Muscle Gain
For those looking to see muscle gain as a result of nutrition, it is imperative that you know what to look for and how to execute properly to see those great gains. Your nutrition, along with training, are the foundation and driving forces of serious gains and for those seeking a shredded aesthetic, it starts in the kitchen. These 10 tips will better prepare you to see increase muscle gain with the right gains for your physique.
1. Eating Enough
Too often do we hear the word diet and immediately think that means consuming less. While there is truth to that, it would be an incredible disservice to actually practice that. Sure, less calories in than out results in weight loss, but you want muscle gain. That requires adequate amounts of calories to fuel and power your workouts and that post-workout recovery so you see serious muscle gains. Consuming more protein than anything else is a great way to feel full while also supporting muscle growth, since protein is the foundation and building block of all muscle.
2. Set The Right Goal
Too often when we set goals that aren’t attainable. We seek the hardest thing to do, and while it isn’t impossible to do, starting small and hitting certain milestones is much more achievable. For building muscle, to set the goal of Olympia bodybuilder status in 6 months just doesn’t make sense. That doesn’t mean you can’t get there, but it just means you need more time and more realistic goals.
3. Smart With Supplementation
Supplements can be your best friend when it comes to seeing muscle gains and as powerful nutrition aids, supplement will give you the boost you need. Whether that be a pre-workout, protein powder, BCAA, fat burner, or a host of other great products, the right supplements for muscle gain can make or break your gains. Training and diet are of course essential but we need that extra boost at times and neglecting even just one supplement can be a real disservice to you.
4. Include Protein Shakes
Protein shakes are imperative and a great way to take in plenty of protein without feeling like you have to eat it all. These are convenient and versatile and allow you to mix protein with anything you want. The amount of ingredients are endless and can be a great tasting option for those post-workout gains or for an anytime snack (1). Finding the right protein powder can be challenging but knowing what companies out there are reputable can make all the difference for you.
5. Take In Antioxidants
Taking in plenty of antioxidants is imperative and will greatly affect all your gains. Essentially what antioxidants do are prevent oxidative stress by working to balance out the levels against free radicals. Oxidative stress leads to cell and tissue damage so making sure you have antioxidant rich foods in your diet is a must (2). Such foods include blueberries, dark chocolate, pecans, strawberries, beans, spinach, beets, kale, and cranberries.
6. Eat Carbs
Too often do we not eat carbs because we think our bodies will store these for fat. In reality, we need carbs in order to better tackle all of our energy needs and since carbs are a great source for this, we absolutely cannot totally avoid carbs. If carbs seem to be a real concern then potentially place them in the first half of your day so you can reap the benefits of energy, yet still burn them off and use them as you work out and perform daily tasks (3).
7. Protein Before Bed
Consuming protein before bed is an easy way to make sure you see muscle gains for this will aid in overnight repair and recovery and work to build muscle even as you sleep. Casein protein is a slow digesting protein used by bodybuilders and athletes for overnight repair and is a great supplement to try. Ensuring protein before bed allows you to maximize your gains for the better.
8. Include Fiber
Fiber is essential and can help keep you full while also working to keep you moving regularly. Putting an emphasis on fiber is important for gut health, and your overall health in general, and will serve you greatly in the long run (4).
9. Consider Various Diets
With so many bodybuilding diets out there consider trying one of them. Whether that be intermittent fasting, keto, paleo, carnivore, or one of the many others, it doesn’t hurt to give it a try. Not all diets will be for you so making sure you find the best for yourself is imperative. And if all else fails, eating healthy with a balance of macronutrients is sometimes all you need.
10. Make Sure To Take A Multivitamin
A multivitamin supplement is a great product to take for those looking to optimize their overall health and wellness. Packed with vitamins and minerals, a multi is exactly what you need to see huge gains by keeping you in the gym (5). Staying away from illness is one thing, but making sure your body has the necessary nutrients is another and focusing on the right multi can make all the difference for you.
Wrap Up
Seeing muscle gains are hard but knowing how best to get there through nutrition can make all the difference for you. These 10 tips are what you need to see effective growth and can really work wonders for you as you look to build real muscle gains. Give these tips a try and see your gains take off.
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*Images courtesy of Envato
References
- Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
- National Center for Complementary and Integrative Health. “Antioxidants: In Depth”. (source)
- Jequier, E. (1994). “Carbohydrates as a source of energy”. (source)
- Lattimer, J.; et al. (2010). “Effects of Dietary Fiber and Its Components on Metabolic Health”. (source)
- Kamangar, F.; et al. (2012). “Vitamin and Mineral Supplements: Do We Really Need Them?”. (source)