If you are strength training in the gym four to six days a week and not looking at muscle growth results you want change your diet so that your body has the fuel it needs to train harder and repair the damage done. Remember that muscles grow at a microscopic level so you will not see immediate results. You will begin to feel stronger sooner than you will see your muscles bulge but growth will come if you are persistent
Make protein central to the diet. If you’ve ever opened a fitness magazine you know protein is essential for active bodies. Our bodies use protein to build repair grow and maintain skin hair nails organs cells and muscles so getting enough is important.
According ag. arizona. edu serious strength trainers need to consume 0.68 g to 0.81 g of protein per kilogram of body weight. Recommendations can get as high as 2g per kilogram body weight and comes to the exact amount that works best for you may take some trial and error.
Start with the lowest setting and increase slowly until you feel that you get stronger and the muscles begin to grow. If you use more than your body can use you risk adding pounds of fat than muscle. As www. bodybuilding. com says each gram of protein 4 calories and they can add up quickly. Starting with the lower recommended amount for your body weight you will save money on supplements and time on the treadmill trying to work off the extra fat.
Make good use of carbohydrates which is used as fuel in the body. They can give you the energy you need to squeeze out an extra set of biceps curls or last another 10 minutes on the elliptical. Complex carbohydrates such as whole grains in cereal bread pasta rice and other foods digest slowly in your body so that you have a permanent source of energy.
Carbohydrates also 4 calories per gram and they tend to be richer than the protein in many foods. As long as you avoid simple carbohydrates such as sugar and processed flour and keep parts of a moderate size you do not have to drive yourself crazy counting carbohydrates.
Fiber is another important carb. It’s lots of vegetables-broccoli and celery and fruits like apples. Fruits and vegetables also have antioxidants and vitamins and minerals that are good for you whether you’re trying to build muscle.
Try to balance each meal with lots of protein carbohydrates from whole grains and carbohydrates from fruits and vegetables. For lunch you can have protein-packed white meat chicken cubed or shredded and placed in a whole grain pita pocket with low-fat cheese another good source of protein. Add some lettuce cucumber or spinach and you have a balanced meal that helps the body repair and build muscle.
What you eat is important but also when you eat and how much you eat. Thirty minutes before your workout eat a serving of complex carbohydrates such as a cup of instant oatmeal. Couple this with a protein shake made from low-sugar low fat protein powder. This will give your body access to fuel as you work out so it does not have to start to break down muscles to get through a workout. Within 30 minutes after your workout have another protein shake. This gives your body access to protein is needed to repair the muscles you damaged during your workout. Plus it puts an end to the extreme hunger you feel 30 to 60 minutes after your workout.
Eat small to moderate portions of food and eating five to six small meals per day. Be sure each is balanced with lots of protein and complex carbohydrates. On days when you hit the weights harder or take cardio you can eat a few extra carbohydrates for more energy. If you train four to six days a week you will burn a lot of calories so on the heavy day you are safe to eat some more.