How to gain muscle

The physical act of building muscle is easier said than done because in order to build muscle we need to have multiple variables aligned both in regard to our training and nutrition. 

Here are 8 ways to build muscles

1. EAT BREAKFAST TO HELP BUILD MUSCLE 

you'll tend to eat healthier if your day starts with a strong and healthy  breakfast . Your best bets if  you're trying to build muscle mass are omelets, smoothies and cottage cheese .  

2. EAT PROTEIN WITH EACH MEAL TO BOOST YOUR MUSCLE 

You need protein to build and maintain muscle. The easiest way to get this amount is to eat a whole protein source with each meal. These include: 

• Beef, pork, lamb, etc. 
• Chicken, turkey, duck, etc. 
• Tuna, salmon etc. 
• Eggs. 
• Milk, cheese, cheese, quark, yogurt, etc.
• • Whey Protein. 
• Lentils, seeds and nuts. 
  

 

3 . EAT EVERY THREE HOURS 

The easiest way is to eat your breakfast, lunch and dinner as usual, interspersed with meals post workout, pre-bed and with two snacks in between. By keeping your food intake up, it will mean you won't be as hungry, because eating smaller meals more often versus a few big meals will decrease your stomach size. Not eating for long periods can cause you to over-eat at the next meal or topping yourself up with unhealthy snacks from the outside. To stop the cravings, eat at fixed times every day and your body will get hungry at those fixed times. 

4. EAT FRUIT AND VEGETABLES WITH EACH MEAL 

Fruit and vegetables are also full of vitamins, minerals, antioxidants and  fiber  which helps digestion, but just be careful to check the sugar content of some fruits. 

  
5. EAT HEALTHY FATS 

Healthy fats improve fat loss and health as they digest slowly. Make sure you balance your fat intake, eat healthy fats with every meal and avoid artificial trans-fats and margarine. 

 

6. EAT CARBS ONLY AFTER YOUR WORKOUT 

Most people eat more than they need. Limit your carbohydrate intake to after your workout only. At Eat fruit and vegetables with all meals. . . Avoid white carbs and eat whole grain. 
 
7. EAT WHOLE FOODS MOST OF THE TIME 

To really get the results you want and to boost your muscle mass significantly 

• fresh meat, fish, poultry, eggs, vegetables, pulses, fruits, rice, oats, quinoa etc. 
• Processed foods usually contain added sugars, trans-fats, nitrates, corn syrup, sodium and more 
  

8. DRINK WATER 

Strength training causes water loss through sweating which can impair muscle recovery and thus, it won't help you increase your muscle mass. Drinking water prevents dehydration but also hunger since an empty stomach can make you think you're hungry.