People often take bodybuilding snack. This is optimal in order to maximize muscle anabolism so with that being said. Let’s start with meal one I find that a very easy and convenient way to intake a lot of calories and nutrient-dense foods is to simply blend them into a shake and in fact as shown in this literature. Review in taking liquid calories seems to impact satiety less than in taking the same amount of calories in solid form therefore for those struggling to intake sufficient calories to gain weight. This shake is an excellent and convenient option to do so I personally usually add oats a frozen banana and frozen berries from my main sources of complex carbs and fibre peanut butter as a source of healthy fat.
Whey protein powder as the main protein source dairy milk for the extra calories and protein and some cinnamon for taste and its positive effects on insulin sensitivity blend it all up and this will by far be the easiest and most affordable way to make a big dent in your daily calorie and without having to resort to eating junk for the next meal something like the following would be a great option as it contains adequate protein and sufficient carbs which will help fuel your workout later on. It’s just a simple combination of baked chicken white rice boiled lentils and cook zucchini with various seasonings and light sauce is added and one of the great things about this meal is a varied amino acid profile of the foods for example lentils on their own are a great source of protein.
However they do lack in two important amino acids but the good thing about pairing it with rice is that grains are particularly high in these two amino acids that lentils lack meaning. That they complement each other well when eaten together which is especially beneficial. If you’re vegetarian or vegan and can’t have the chicken in this meal as a midday snack one great option is almonds or any form of nuts they’re not only a great nutrient-dense source of healthy fats and fiber. But also provide a variety of other important micronutrients and minerals just be cautious of your serving size and not to overeat them as they are very calorie dense. So measuring out your portions would definitely be recommended although this food combination may be a little weird for some of you.
It’s a great option as a go-to pre-workout meal this is because multiple studies have indicated that ingesting protein and carbohydrates pre-exercise produces significantly greater levels of muscle protein synthesis with high glycemic carbs such as rice cakes likely being the better option for performance but regardless of what food you do choose to include this meal ingesting some form of protein and adequate carbohydrates is ideal to enable your body to perform at its best during your workout in addition. It may be of little significance one recent study did show that ingesting whole eggs produce 42% greater levels of muscle protein synthesis when compared to ingesting the same amount of protein and egg whites alone therefore pairing your egg whites with whole eggs as done. Here may be more beneficial for this reason and finally as for your post-workout meal to finish off the day.
This meal is a great option and is a combination of baked salmon baked white sweet potato in a large stir-fry of veggies the salmon provides not only sufficient protein but also the all-important omega-3 fatty acids DHA and EPA which have actually been recently shown in a 2018 literature. Review to possibly help with anabolic signaling and muscle repair and growth the sweet potato serves to replenish any glycogen that was depleted during your workout and the stir-fry veggies is just what I personally find to be the easiest way to increase your micronutrient and an overall vegetable intake for the day. Which does likely play a role in muscle recovery and performance. Much what a full day of eating for muscle growth could look like for you and here it is all written now for anyone.
Interested hopefully this provides you with some insight as to how to approach and optimize your diet when it comes to building muscle. The key really is to not only incorporate foods you personally enjoy but also foods that are simple and easy to make as that’s exactly what will enable you to stick with it in the long run.
Nutrition really is the biggest factor when it comes to transform in your body and it’s honestly why so many people fail to progress despite putting in the effort in the gym but if you’re looking for a complete evidence-based program that not only covers training but also comes with a custom-built nutrition software to optimize your diet based on your own stats and goal then simply head on over to build to a science comm forward slash courses. we can view the four programs that have available and choose the one that best suits you and for those who haven’t yet done.