The Best Nutrition Tips for Muscle Growth

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The Best Nutrition Tips for Muscle Growth
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• Building muscle and gaining strength requires
  sufficient and consistent nutrition and fitness
  habits. No matter what your goals are, both what
  you eat and your activity level can be adjusted
  to help achieve those milestones. Building
  muscle, for instance, requires strategic shifts
  in both how you move your body and how you
  nourish it.

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Why Macronutrients Matter

• Though macronutrients are important, there are a
  few other things that go into muscle growth as
  well.
• "First and foremost, adequate calories are a
  priority for gaining muscle and fueling the
  resistance training sessions that help with
  building muscle," reports Erik Bustillo,
  registered dietitian and strength coach
  at train8nine in Miami, FL. "This and lifting
  weights/resistance training is the most important
  factor for building muscle

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Protein

• Dietary protein is the most important
  macronutrient for building musclespecifically
  the essential amino acids and an abundance
  of leucine.2 These particular amino acids
  stimulate protein synthesis, or building of new
  muscle, and prevent the body from using existing
  muscle as fuel during workouts.

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• It's totally doable to get your daily protein
  needs from whole foods, however, when trying
  to build muscle or participating in
  sports, supplements including protein powders,
  shakes, and bars are a convenient way to increase
  the amount of quality protein you're taking in
  each day.

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Carbohydrates

• Carbs are important for energy during tough
  workouts. Without enough carbs you'll have a hard
  time getting the most out of your resistance
  training sessions. Specifically, fueling up with
  carbs before and after an intense sweat session
  can quickly replenish energy stores and promote
  even more muscle building potential.

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Fats

• While dietary fats may not play a huge role in
  building muscle, they are important for
  maintaining hormonal function and a healthy
  immune system.

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• Healthy fats include more than just olive oil.
  There are a number of other sources, both for
  cooking and for eating, including
• Avocados
• Dark chocolate
• Ghee
• Greek yogurt
• Nuts and chia seeds
• Olives
• Whole eggs
• Fish
• Flaxseeds

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How Do I Know How Much to Eat?

• Trendy diets can be appealing since they tend to
  promise quick results. The problem is, they're
  often not ideal for building muscle since most
  mainstream diets rely on a restricted number of
  calories. Since this goes against the science of
  nutrition and building muscle, you may find
  yourself quickly hitting a wall.

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• "How much one should eat is highly varied
  depending on the person, their goals, their
  energy output, and their respective preferences
  of foods," reports Bustillo. He recommends
  starting with a simple equation to determine
  calorie needs

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• "There are more scientific approaches like
  getting a metabolic test done, but this is not
  very convenient and may be expensive. Starting
  with the 16-18 times bodyweight in pounds can
  help give a starting point thereafter, monitor
  progress," notes Bustillo, who also emphasizes
  the following, "do not be afraid to eat a lot (it
  is needed for growth) and stay consistent with
  training and working out."

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• Whenever possible, consult with a qualified
  training coach and registered dietitian who can
  help you map out a workout plan and calorie needs
  to meet your goals, and work with you through the
  process.