In order to get bigger arms you must eat foods that promote muscle growth. If you do not eat a good muscle building diet, you are limiting the results you can get from training, according to "Muscle and Strength." Focusing on adding more protein, complex carbohydrates and calories to your diet can help you meet your size goals.
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Protein Builds Bigger Ams
Sports nutritionist Rob Skinner states that protein promotes muscle growth and muscle recovery from strength training. Therefore, protein helps your muscles grow and helps speed up the recovery phase so you can work out and grow again.
Diet for Big Biceps
"Muscle and Strength" advises eating protein in every meal and aiming for at least 30 grams of protein per meal. You should try to eat at least 1.4 to 1.8 grams of protein daily per pound of body weight, according to the Academy of Nutrition and Dietetics. Some of the best muscle-building foods include lean meats, fish, dairy products, eggs and beans.
Rob Skinner says that carbohydrates and protein are equally important for strength training since carbs fuel the body with energy.
Eat Complex Carbs
"Muscle and Strength" says that you should stick to complex carbohydrates like whole grain breads and rice and oats because they're some of the best foods for muscle gain. At the same time, you should avoid simple carbs like sugar and soft drinks. You should aim for at least half of your daily calories to come from carbohydrates while strength training.
Fats for Bigger Arms
Fats are involved in hormone production and they have a protein-sparing effect. This means that the body uses fats for energy first before protein and burns fat first, which spares or saves protein for muscle building.
Stick to Healthy Fats
"Muscle and Strength" notes that you should stick to good fats in olive oil, peanut butter and fish and avoid vegetable oils, animal fats and butter. In order to build muscle, you must consume enough fat or your body will simply start using the protein to burn instead of burning fat. The Academy of Nutrition and Dietetics recommends that 20 to 35 percent of your daily calories come from fat, with no more than 10 percent coming from saturated fat.
Supplements Help Muscles Grow
The deeper you get into fitness, the more you'll be exposed to supplements. It can be tempting to run out and buy everything that promises to help your muscles grow, but only a few supplements will actually be helpful.
Should You Use Protein Supplements?
If you're struggling to hit your protein goals, protein powders and bars are an option. When you're trying to gain size in your arms, you'll be eating more than usual and probably feel full. To get extra protein, shakes will be easier to digest than bars because they take up less space in your stomach. Take one serving after your workout.
Creatine is another supplement that may be able to help. It can increase muscle size, according to a 2016 research review published in Sports Nutrition and Therapy. Take five grams per day to reap the benefits.
In order to grow and become bigger, your arms need more calories than they usually require at rest. Your body needs the extra fuel and calories to do the extra work of gaining size.
Eat More for Bigger Arms
Rob Skinner says that you should aim for 500 calories more than needed by increasing calories from protein, carbs and fat. Skinner says that without enough calories, muscle gain will be limited. "Muscle and Strength" advises eating up to six meals per day to gain size and eating any time you are hungry.
- Muscle &amp; Strength: The 10 Commandments of Muscle Building Nutrition
- Sports Nutrition and Therapy: An Update on Effects of Creatine Supplementation on Performance: A Review
- Journal of the Academy of Nutrition and Dietetics: Position of the Academy of Nutrition and Dietetics: Dietary Fatty Acids for Healthy Adults