Nutrition plan for muscle gain dumbbells with 2 apples and banana

Nutrition plan for muscle gain and fat loss with 9 secrets of a good balanced diet for healthy muscle building

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Nutrition plan for muscle gain – the dos and don’ts

Nutrition plan for muscle gain gives you an overview of the three main building blocks of sports nutrition. When people think of bodybuilding, they consider weight training the main component. Food is almost as significant in achieving the physique you want. Just as you need to understand your muscles and how they work, you need to be aware of the basics of nutrition: protein, carbohydrates (“carbs”), and fat. Each plays a critical role in your diet.

A nutrition plan for muscle gain means your overall eating habits

In bodybuilding, a nutrition plan for muscle gain means your overall eating habits. To add muscle, you have to consume a lot of calories. You can not build muscle if you eat like a bird. The perfect diet and ideal strength training for everyone do not exist. You can set up a nutrition plan for muscle gain to help you achieve your fitness goals while learning to eat.
Now let’s focus on the three primary macronutrients in your nutrition plan for muscle gain: protein, carbs, and fat.

1. The protein in a diet for your nutrition plan for muscle gain and strength building

The role and importance of protein in a nutrition plan for muscle gain training are significant. I dedicate a short section here. Later we treat this high nutrient on an extra page.
Of the three macronutrients, protein is the most critical for bodybuilders. Protein builds your muscles. It also helps maintain and repair your muscle tissue. That’s why bodybuilders continuously monitor and control their protein intake. A bodybuilder extrapolates twice the protein as the standard type.

The best sources of protein in your nutrition plan for muscle gain are eggs, fish, poultry, meat, and dairy products—animal proteins. Plant proteins—from foods like rice, beans, corn, peas, and nuts—are not as easily assimilated into the body as animal proteins.
The U.S. government recommends that the average person eat 0.36 grams of protein every day for each pound of body weight. For a 180-pound man, that’s about 65 grams of protein per day. If this person is a bodybuilder earlier studies say they should eat twice that amount.

Nutrition plan for muscle gain different vegetables on a tabletop

2. You can take Carbohydrates for getting bulkier and stronger

Carbohydrate is the primary source of energy of your body. About 50% of a bodybuilder’s calories should come from carbohydrates. Carbs fall into two categories: simple and complex.

Simple carbohydrates

The simple carbohydrates, like white bread, will give you instant energy, but will not last long. Digestion produces glucose. It is an essential source of energy. Simple carbohydrates are unlike the complex carbohydrates, such as rice, which give the body energy over a more extended period. The human organism needs both types of carbohydrates in a nutrition plan for muscle gain.

Complex carbohydrates

A strength athlete should consume the more complex carbohydrates that energize him throughout the day.
Complex carbohydrates are broken down further into fibrous and starchy carbs. Sources of fibrous carbs include asparagus, green beans, broccoli, lettuce, mushrooms, spinach, and zucchini.

Examples of sources of starchy carbs are red beans, corn, oatmeal, peas, pasta, potatoes, rice, and tomatoes. The absorbed carbohydrates split into glucose. The glucose quickly causes a higher blood sugar level. As a result, your pancreas produces insulin. The insulin converts the excess sugar so that the blood sugar level goes back to normal levels.

After practice

Some studies have shown that sports – especially strength training – increase insulin sensitivity in the muscles. So you need to eat more carbohydrates shortly after exercise. These are transported by insulin directly to the trained muscle to replenish the muscles. That is also true for the effect of protein. For your nutrition plan for muscle gain, it is beneficial to eat a mixture of both after your workout.

Tip from nutrition plan for muscle gain

I recommend you to use carbohydrates like rice about 2 hours before training. In any case, it is essential that you eat small amounts during training or shortly after exercise in your nutrition plan for muscle gain. Besides, if you consume fewer carbohydrates, you will lose weight faster. Keep your insulin levels low! You can also take small amounts. Eat two grams of carbs per pound when you want to put on muscle.

3. The role of fats in the nutrition plan for muscle gain and strength training

Fat is a so-called macronutrient and a flavor carrier when eating. Although it has a bad reputation, it is vital for the diet. It should comprise about 10% to 15% of your food intake.
Protein or carbohydrates have half as many calories per gram as fat. That also makes clear that with too fatty food, your weight will be more.
In addition to providing energy, fat cushions and protects the major organs and insulates the body against extreme cold. Healthy skin and the hair need fat so that the fat-soluble vitamins A, D, E, and K get into the body cells.

Nutrition plan for muscle gain bowl of olive oil on table

There are three different types of fat:Saturated

  1. Saturated
  2. Unsaturated
  3. Polyunsaturated.

The saturated fat has a high cholesterol level and an increased risk of heart disease. There are foods high in saturated fat such as butter, cheese, or pork. Your diet should be relatively low in fat. Read the labels with the ingredients and watch out for hidden fats!

Foods high in unsaturated fat in a nutrition plan for muscle gain include avocados, cashews, peanuts, peanut butter, olives, and olive oil. This type of fat is preferable to saturated fat.

The third type, polyunsaturated fat, is present in almonds, pecans, walnuts, most margarine, mayonnaise, and soybean oil. Medical research has shown that some people who eat large amounts of polyunsaturated fat along with small amounts of saturated fat have lower cholesterol levels than others. Try to get 0.4 grams/kg of body weight daily in a nutrition plan for muscle gain.

4. The Vitamins and Minerals for your body and strength nutrition plan for muscle gain

Vitamins are organic substances that contribute to many essential bodily functions. We all need specific vitamins in specified amounts for optimum health. However, most nutritional experts believe that no one—not even a bodybuilder— needs vitamins in massive quantities.
Don’t take massive doses of Vitamin C to try to prevent colds, but this is generally not considered beneficial, and the result is expensive urine. Nutrition plan for muscle gain distinguishes two types of vitamins the water-soluble and the fat-soluble.

Water-soluble

You will not be able to store water-soluble vitamins in your body, and excess amounts leave your body with the urine. Water-soluble vitamins your body can’t save. You should try to absorb water-soluble vitamins with food. If you can not do that in sufficient quantity, you can take food supplements.

Fat-soluble

Fat-soluble vitamins, unlike water-soluble ones, can be stored. So you can take them less often. Vitamins A, D, E, and K are fat-soluble.
Unlike vitamins, minerals are inorganic substances. They promote the growth, maintenance, and repair of tissue. Minerals also assist in muscle contraction and the functioning of the nervous system.
Some common minerals are calcium, magnesium, and potassium. You need vitamins and minerals in relatively small amounts in your nutrition plan for muscle gain.

5. How many calories should you consume in a day?

How many more calories you need depends on your metabolic rate and the intensity and frequency of your workouts. There’s no single answer for everybody, but as a bodybuilder, you need more calories than a sedentary person to achieve muscle gain.

Metabolism is much higher in some people than in others. That means that these people burn much more calories than others. In general, the harder you train, the more calories you need. Top bodybuilders don’t train at the same intensity year-round. It’s impossible to do so—both mentally and physically.

nutrition for muscle gain sandwich with topping and slide gauge

Flexibility in consuming calories

You should learn to be flexible in the number of calories you consume in your nutrition plan for muscle gain. For instance, if you’re not going to the gym often to work out, you need to reduce your food intake.

If your calorie intake matches your workout intensity, you shouldn’t develop a weight problem.
Don’t automatically increase or decrease your calorie intake at the beginning. Start your workout program, continue eating as you usually would, and then see if you gain or lose weight. If you’re losing weight (and you don’t want to), you can afford to take in more calories.

But you could also find that you do not lose weight despite intensive training. Because muscle weighs more than fat, it’s possible— even natural—to add muscle and lose fat without dropping weight. Bodybuilders must learn to personalize their eating habits and calorie intake just as they fine-tune their workout regimens.

6. When and how much to eat in the nutrition plan for muscle gain?

Ideally, the men who want to get slim or stay slim eat around 400 to 500 calories a meal. If you take in about 200 to 300 calories per snack with post-workout shakes, that’s okay. Of course, if you are active during the day or looking to pack on a lot of sizes, you’ll want to increase your daily caloric intake.
If you want to get more scientific with your approach to eating, I highly recommend writing your daily calories down so you can count your them. Breaking down the meals and foods into protein, carbohydrate, and fat will be even more helpful. After calculating how many calories you consume in an average week, you can recalibrate your nutrition plan for muscle gain by tweaking your calorie consumption.

Never too many carbohydrates

You should be aware of how often you want to increase your protein intake while reducing carbohydrate intake. You have to do it if your protein intake does not correspond to the average daily requirement.
For your body to process the meal you have just taken, you will need to wait. The size of the feed in a nutrition plan for muscle gain is decisive and your activity level.

If you just trained, you can have a protein shake before and after your workout and then another meal about an hour after that. Your body is primed and ready to metabolize the fuel that you’re giving it within the three-hour window surrounding your workout.

Nutrition plan for muscle gain high bowl with different vegetables

7. Add muscle and lose fat – sample nutrition plan for muscle gain

In the time you build muscle, you can lose body fat. I’ll give you a sample nutrition plan here.

7:00 a.m.: Breakfast

• Spinach egg omelet (two or three whole eggs or three whites and one whole egg)
• Mushrooms sautéed in olive oil over medium heat
• Coffee or tea (optional)
10:00 a.m.: Midmorning snack
• 1/4 cup of almonds or walnuts
• Hummus and vegetables

12:30 p.m.: Lunch

• Grilled chicken breast
• Black beans or lentils (optional)
• Mixed greens salad with 1 tbsp olive oil or flax oil and lemon
3:30 p.m.: Midafternoon snack
• Greek or Icelandic plain yogurt
• 8 ounces (237 ml) of green or Yerba Mate tea (optional)
5:30 p.m.: Workout
• 30–45 minutes of training
6:30 p.m.: Post-workout shake (consumed immediately following your workout, only on workout days)
• Protein shake (30-40 grams of whey or vegetarian protein powder)
• One piece of fruit
• 12–16 ounces (355–473 ml) of water

7:30 p.m.: Dinner

• Grilled salmon (cooked in olive oil)
• Broccoli or another green or colorful vegetable
10:00 p.m.: Pre-bed snack (optional)
• Cut up vegetables and hummus
Note: We will discuss the suggested dietary supplements from the above example meal plan in the following chapters.

8. Common Nutritional Tips for Effective Muscle and Strength building:

Here we’ll touch on some of the broad “dos” and “don’ts” of food selection and preparation.

The ratio of carbohydrates, protein, and fat should be in equilibrium in your nutrition plan for muscle gain. The optimal composition of your mealIdeally, your diet should consist of about 50% carbs, 35% protein, and 15% fat.

7:00 a.m.: Breakfast

• Spinach egg omelet (two or three whole eggs or three whites and one whole egg)
• Spinach and mushrooms sautéed in olive oil over medium heat
• Coffee or tea (optional)
10:00 a.m.: Midmorning snack
• 1/4 cup of almonds or walnuts
• Hummus and vegetables

Nutrition plan for muscle gain 2 chicken breast fillets

Lunch

12:30 p.m.: Lunch
• Grilled chicken breast
• Black beans or lentils (optional)
• Mixed greens salad with 1 tbsp olive oil or flax oil and lemon
3:30 p.m.: Midafternoon snack
• Greek or Icelandic plain yogurt
• 8 ounces (237 ml) of green or Yerba Mate tea (optional)
5:30 p.m.: Workout
• 30–45 minutes of training
6:30 p.m.: Post-workout shake (consumed immediately following your workout, only on workout days)
• Protein shake (30-40 grams of whey or vegetarian protein powder)
• One piece of fruit
• 12–16 ounces (355–473 ml) of water

7:30 p.m.: Dinner

• Grilled salmon (cooked in olive oil)
• Broccoli or another green or colorful vegetable
10:00 p.m.: Pre-bed snack (optional)
• Cut up vegetables and hummus.

9. Common Nutritional Tips for Effective Muscle and Strength building

Here I’ll touch on some of the broad “dos” and “don’ts” of food selection and preparation.

Dos

The ratio of carbohydrates, protein, should be in equilibrium in your nutrition plan for muscle gain. The optimal composition of your feed is 50% carbs, 35% protein, and 15% fat. Buy low-fat or no-fat versions of dairy products like milk and yogurt. Add variety to your diet. Eat a wide range of healthy foods. The more you enjoy your food, the more likely you are to stick with good eating habits.

Always eat breakfast. Some people skip breakfast to try to cut calories, but that’s not wise. You need a good supply of fuel to start your day. Otherwise, you may find yourself low on energy and be tempted to eat junk food.

Choose whole-grain bread, which has more fiber and are more nutritious than food made with white, processed flour.

Eat fresh and raw

Take fresh fruits and vegetables, no canned or frozen ones. The latter often contain sugar, salt, and preservatives that can be harmful. Pick it instead of candy if you want to eat sweets. Go easy on grains and fruit juices, because they’re still rich in sugar and calories. Eat nuts and dried fruit for a quick snack but in moderation.

Nutrition plan for muscle gain hamburger picture from site view

Meat

Select raw meats instead of processed meats (like lunch meat) for the same reason that you choose fresh fruits and vegetables. Eat white meat (such as chicken breasts) instead of dark meat (such as chicken thighs), because white meat has less fat. If you pull off the skin, you can further reduce the fat. Broil or bake your meat, poultry, or fish. Never fry it.

Fish

Eat fish, which typically has even less fat than white meat. A popular choice for bodybuilders is tuna, which is inexpensive and easy to take with you, select tuna that’s packed in spring water, not oil.

Don’t

• Don’t overcook vegetables, because overcooking destroys many of the vitamins and minerals they contain.

• Use too much egg yolks, because they’re high in fat and cholesterol. You do not have to give it up completely.

• Avoid toppings that are high in calories and fat. When eating meats, avoid gravy. With pasta, stay away from sauces made with heavy cream.

Training tip

You have to wait for at least one to two hours after eating to exercise so that you can properly digest your food.
Learn to discipline yourself, so you don’t succumb to impulsive eating. We all “fall off the wagon” sometimes and eat foods that aren’t a part of our recommended diet. Try to do that so only occasionally, and then resume your eating plan.

Conclusion of the nutrition plan for muscle gain

Your body is what you eat. You are sure to give your car only the best oil or gasoline. If you’re continually eating unhealthy drinks and carbohydrates, you can expect your energy levels to drop.
Get on top of your car and eat lively foods like vegetables, berries, nuts, good fats, and lean meats. You will be able to achieve your muscle mass and strength goals. And overall, you’ll look and feel amazing!