Muscle Gain Truth – Tips to gain muscle mass with a bodybuilding diet

The truth is that gaining muscle is hard to find today with all the chemical enhancements that are commonplace. But there are some essential rules that the natural bodybuilder must follow to gain muscle mass. First of all, the importance of a good bodybuilding diet cannot be underestimated, it is not the time in the gym that builds muscle, it is the recovery period and post-workout nutrition that achieves results.

So be sure to follow the real muscle gain tips below.

1) You need to eat regularly every 3 hours, which will mean eating 5-6 meals a day. By eating small but frequent meals, you ensure that your muscles receive a steady stream of protein and nutrients, while at the same time controlling your blood sugar levels. The digestion of food is a thermogenic process, which involves the burning of calories and the more muscle that is built, the more calories are required to maintain muscle. Another reason to eat small meals is simply to make sure you don’t overload your digestive system. Don’t forget that when we say 5-6 meals we don’t mean banquets, 1 meal can simply be a tuna sandwich and a protein shake.

2) You need high-quality lean protein to gain muscle mass. Whey protein is the preferred source and the most biologically pure. Other good sources of protein are eggs, all white meats, and tuna. Research indicates that you need at least 1 gram of protein per 1 pound of body weight in your bodybuilding diet, so don’t overdo it.

3) Stay away from simple carbohydrates, which are cakes, candies, and cookies, etc. They are worthless and will turn into stored fat in no time. Head toward healthy, slow-release complex carbohydrates found efficiently in brown rice, whole-wheat pasta, whole-wheat bread, and all kinds of fruit.

4) Include good quality fats in your diet; good sources include walnuts, olive oil, and oily fish. Good quality fats increase the production of testosterone, the main growth hormone responsible for gaining muscle mass.

5) Recovery is of vital importance to gain muscle mass. Once a muscle has been trained, always wait 72 hours before training that particular muscle again. This will ensure that all microtears imparted to the trained muscle have been repaired and the muscle regains its full strength.

6) People ask if creatine is important to gain muscle, the truth is that yes, it is very important. Creatine is well proven to create optimal muscle size and muscle strength, so be sure to use it in your bodybuilding diet.

To gain muscle mass, the number of calories ingested must be greater than the number of calories burned. Don’t fall prey to low-fat diets, which significantly reduce your caloric intake while lowering your testosterone levels, which inhibits muscle growth.