When it comes to building muscle nutrition is crucial. Here are some tips to help you optimise your diet for muscle growth:
1. Caloric Surplus: Consume more calories than you burn to provide your body with the energy it needs for muscle growth. Aim for a slight caloric surplus of around 250-500 calories per day.
2. Sufficient Protein Intake: Protein is essential for muscle growth and repair. Consume high-quality protein sources such as lean meats, poultry, fish, eggs, dairy products, and legumes,. Aim for about 1.5-2 grams of protein per kilogram of body weight per day.
3. Spread Protein Intake: Distribute your protein intake evenly throughout the day to optimise muscle protein synthesis. Include a source of protein in each meal and consider having a protein-rich snack before.
4.Consistency and Patience: Building muscle takes time and consistency. Stick to your nutrition plan and be patient. Consistency in your training and diet will yield long-term results.
Need any help specifically with your own Nutrition? I offer personalised Nutrition Coaching no matter what your goal may be.
Written by Karl Lucas
Personal Trainer at Optimum Fitness Tetbury
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