Continue building muscle after your actual workout by eating the right foods in the proper combinations. Anita Bean, author of "Sports Nutrition," says that the best foods to eat in the two-hour recovery time right after the workout contain both carbohydrates and protein. A complete and balanced diet grows your muscles bigger and faster in combination with your rigorous workout routine.
Step 1
Assess your calorie needs for maintaining your weight. Increase your daily calorie intake by 20% to build muscle mass. The additional calories should come from a balance of more carbohydrates, protein and fat.
Step 2
Fuel muscle growth after your workout with glycogen, which comes from carbohydrates. Glycogen is the key nutrient used in your muscles during the workout. Low glycogen levels lead to muscle breakdown because your body uses protein from the muscles to recover. Get 60% of your calories from carbohydrates.
Step 3
Build strong muscles by eating enough protein. Along with a greater need for calories, your body's demand for protein increases. A 1992 study conducted by M. A. Tarnopolsky established that the optimal protein intake for strength athletes lies at one gram of protein per pound of body weight. More than that did not yield any increases in strength or muscle building.
Step 4
Eat 15 to 30% of your daily calories in fat.
Step 5
Time your meals to maximize their impact on your muscle growth. Right after your workout, you have a two-hour time window to nourish your muscles. A study conducted by K. M. Zawadzki in 1992 found eating a snack that provides you with ½ gram of carbohydrates per pound of body weight and is rich in protein gives your body the best possible recovery and muscle growth.
Step 6
Optimize muscle growth and glycogen storage with a steady supply of nutrients to your body. To that end, eat three meals and three snacks every day. Eat every three to four hours to prevent your body from breaking down protein and slowing down glycogen storage.
Step 7
Rest each muscle group for 48 to 72 hours after each workout. Although you are not actively promoting muscle growth, it is during the rest phase that your muscle fibers recover and you are stronger on your next workout.
Tips and Warnings
- Read nutritional labels on everything you eat. Eat complex carbohydrates. Stay hydrated.
- Consult a physician before starting an exercise program.
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