Is gym muscle workout is important for you. When it comes to building muscle and add in size to your frame your diet is going to be the most important factor that you have to get right because simply put when your diet is optimized for muscle growth. It will enable you to perform that much better in the gym and physically recover and progress that much faster but what exactly does a diet optimize for muscle growth entail. Well despite all of the confusion and common misconceptions surrounding this topic. It’s actually quite simple and by no means does it require you to explicitly stick to eating chicken broccoli and brown rice every day but there are a few factors that you need to get right and are primarily how many total calories protein carbs and fat you’re consuming on a daily basis. So let’s start with that if you want to maximize muscle growth while minimizing excess fat gain.
Then you have to ensure you in taking enough calories but at the same time you don’t want to go overboard in fact research has indicated that more is not necessarily better for growth. Since there’s a limit to the amount of muscle that you can build a month this will cause the rest of your excess calories to be stored as fat therefore I’d go with the recommendations of multiple researchers within the field which is to aim to slowly gain roughly two to four pounds per month depending on your training experience and to find out how many calories this amounts to. For you can simply use researcher Lao McDonald’s recommendation and multiply your body weight in pounds by 15 and then add 200 to 400 calories to this.
If you’re a beginner aim for the higher end since you’ll have a greater muscle growth potential whereas intermediate lifters should aim for the lower end although this. Likely won’t be spot-on initially you can start with this and then adjust your calories based on how your weight game progresses as for protein. Again more is not necessarily better but there is an optimal range that you want to hit given that a plays a vital role and muscle recovery and growth as for. What this range is based on this 2018 meta-analysis from the journal Sports Medicine in taking roughly 0.732 one gram per pound of body weight seems to be optimal for muscle growth note. That going over this range doesn’t seem to provide an add a Bennett for growth but in the event that you do just know that research shows that is completely safe to do so.
Given that you have normal and healthy kidney function now as for carbs and fats you need sufficient carbs in order to fuel your workouts and boost your performance in the gym but you also need sufficient fat to support your hormone levels and overall health as for how much of each the literature recommends to in take. Roughly zero-point-two-five to zero-point-five grams of fat per pound of body weight and then the remainder of your calories coming from carbs therefore you have a lot of flexibility with your carbs and fats and can adjust them to better suit your lifestyle.
Food preferences and if you confused about figuring out all these numbers an easy way to get started is to simply use a macro calculator. But now that you’ve learned the basics of setting up and optimizing your diet for muscle growth. Let’s take a look at what a typical day of eating could look like for you and given that the average person needs roughly 2,500 calories to maintain their weight will aim for an intake of around 2800 calories and this intake will be spread across four main meals throughout the day since as shown in Bradshaw in Fell’s 2018 study.