When trying to build muscle, often the simple tips are the ones that will help you the most. Here are the 7 muscle building essentials that will get you on the right track when trying to build muscle.
1. Eat enough calories
Simple as that! Your body can’t build muscle if you burn more calories than you consume throughout the day. Many weightlifters make this mistake, they eat all the right foods, but not enough quantity of them.If you are not gaining weight, try to increase your calorie intake for 300-500 calories a day, until you find the right number of calories that will make you grow.
2. Eat Protein
Muscles are built of protein and protein is built of amino acids. Think of it as building a house. You can’t build a house without the bricks.A good rule of a thumb is to take 1,5 to 2 grams of protein per pound of body-weight, although some experts suggest 1 gram or even 3 grams per pound. Good protein sources include : chicken, beef, eggs, fish, casein and whey.
The most important time for consuming proteins is after the workout. You can read more about proteins and their function here.
3. Eat Carbohydrates
Carbs also take a very important in building muscle.They fuel your workouts and everyday activities. The best time for consuming carbs is early in the morning and after your workout. You can read more about carbohydrates here.
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