Maximize Muscle Growth: A Dietary GuideAlice Morbey
A hugely important aspect in gaining muscle mass is providing your body with the right fuel. Diet plays a vital role in supporting muscle growth and recovery. Spending time at doing weight training or muscle promoting exercises is all well and good but it will result in diminished results if not accompanied with your body gaining the correct nutrition.
Importance of protein
Protein is the building block of muscle, so adequate intake is crucial for muscle growth. The fundamental part of protein are the Amino acids which strung together with peptides. The Enzymes in your saliva and digestive tract break apart those peptide chains. This allows the amino acids to be absorbed in the small intestine. Once that is done, the amino acids are able to travel through the bloodstream and assist in growing and building stronger muscles. Incorporate lean protein in every meal such as poultry, fish, tofu, legumes. Aim for protein-rich snacks like Greek yogurt, whey protein shakes after exercise to support muscle recovery and growth.
Incorporate complex carbohydrates
We need carbohydrates to fuel the body for workouts and to support muscle recovery. Complex carbohydrates (so named due to their complex chemical structure) like whole grains, brown rice, brown bread, and sweet potatoes are a good source of energy. Due to their complex chemical make-up, complex carbohydrates release energy slowly and are digested over a long period of time releasing gradual boosts of blood sugar, helping to sustain your energy levels throughout workouts and prevent muscle breakdown.
Remember Healthy Fats
Healthy fats such as nuts, seeds, avocado, and olive oil play a role in muscle building. These fats contribute to hormone production, including hormones like testosterone that are involved in muscle growth. With more Healthy Fats in your diet you’ll be able to build muscle faster and with better hormone production for your muscle fortifying hormones you’ll notice lasting effects from the experience.
The timing of food intake is particularly important when it comes to muscle growth. It is recommended to consume a meal which contains a mix of carbohydrates and protein within an hour after your workouts. This post-exercise window is when your body is most receptive to aiding in muscle recovery and growth. Distributing protein intake throughout the day in every meal is important to ensure the muscles are supplied with amino acids from the protein for optimal muscle mass and recovery.
Remember, a well-balanced diet is key to boosting muscle mass. Incorporate the right amounts of proteins, complex carbohydrates, and healthy fats into your meals, and pay attention to nutrient timing to support muscle growth and recovery.
For more information and support with gaining muscle mass through diet and exercise the Feel Electric, Feel Lighter nutrition programme is available with 4 weeks for free for existing EMS members. EMS training is a great exercise option to pair with a balanced nutritional diet and supports muscle growth
Book your free Feel Electric EMS Trial today and receive the support and assistance you need to eat right and stay healthy here at feel-electric.com