Have you been increasing your weights, but you can’t seem to build muscle? The issue isn’t your workout, rather, it relates to your diet and lifestyle. If you want to start noticing changes in your body, you have to focus on your nutrition and what goes into your meals. Here are five rules for muscle building to get you started.
Get the Right Macros
To build muscle, you need to focus on getting the right amount of carbohydrates, protein, and fats. Even if you increase your calories, by getting your macro ratio right, you’ll see muscle gain without adding body fat. Protein is especially important when lifting weight as it repairs muscles and helps them grow bigger following an intense weightlifting session.
Consume More Calories
If you’re trying to bulk up, you need to consume more calories. Try and spread your calories over six meals that are three hours apart.
Time Your Meals
Create meal plans and stick to meal times. Start eating not long after you wake up and stop eating three hours before you head to bed. Eating before bed can disrupt your sleep which is crucial for your body to repair and build muscles.
Drink More Water
Dehydration makes you feel fatigue sooner than you would otherwise and it decreases your performance.
Following your workout, drink a whey protein shake that has around 25 grams of protein per serving. Whey digests quicker than other protein and it hits your muscles faster.