Building muscle isn't all done in the gym. If you are serious about building muscle mass, you will probably notice your entire lifestyle changing to maximize your potential to add weight through muscle. Lifting weights is essential, but your body also needs ample rest periods--including plenty of sleep at night--to synthesize new muscle fibers and repair ones strained through your workouts. Another important component is providing your body with the necessary nutrition.
Load Up on Proteins
Proteins are the basis of any good workout regimen, and if you're trying to add weight quickly, it's important to infuse your diet with plenty of protein--anywhere from 1 to 2 g of protein per day for every pound you weigh. This means a 200-lb. individual should consume between 200 and 400 g of protein each day to maximize their muscle-building potential. Protein is found naturally in a lot of foods, such as meats, dairy products and nuts, but you can also use protein supplements like energy bars and whey protein shakes to get the needed amounts.
Increase Your Calories
Protein is the building block of muscle, but your body expends a lot of energy creating new muscle fibers. To facilitate this change, you will also need to increase your calorie consumption. This will happen naturally if you are also increasing protein consumption, but you should also try to consume an extra 250 to 500 calories every day on top of your daily caloric needs, according to CNN Health. If you are someone who puts on fat easily, start on the low end of that projection and move up if you handle it well. Keep in mind that your basic daily caloric needs will also increase based on your daily workout regimen.
Time Your Eating
Supplying your body with the right nutrients at the right times can improve your body's efficiency in building new muscle matter. Taking small supplements of protein and carbohydrates within an hour before a workout and immediately after the workout can give your body instant fuel to get underway on the needed changes. You should also consider a high-protein snack within two hours of your bedtime--providing your body with this high dosage of protein helps it as it works to generate new muscle matter as you sleep.
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