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If you are vying to gain muscle, avoid mistakes that can make you gain weight instead! That holds true especially when it comes to your calorie intake, and it is important that you consider consuming it in the right amount.
Dr Yogesh K, Consultant – Orthopedics, Fortis Hospitals, Bannerghatta Road, Bengaluru, tells HealthShots that it takes roughly 2,800 calories to gain a pound of muscle, mostly to maintain protein turnover, which can be boosted with physical training exercises. Your body can only build about 227 grams of muscle per week. But if you eat extra calories in an attempt to gain muscle, you will also acquire fat.
You should consume an extra 250 to 500 calories every day. If you gain weight quickly, stay on the lower end of the range. If you have problems gaining weight in general, aim for the upper end.
Moreover, the amount of protein is also a big concern! Consumption of lean protein 15 to 20 minutes before, during, and shortly after exercising, according to a study, will help you gain muscle. Protein isn’t the only item to consider, though. It’s about adding a variety of meals to meet your caloric demands and provide the nutrition you require as part of a healthy, well-balanced diet that will aid you in gaining muscle, losing fat, and increasing strength.
Eat breakfast to help grow muscle mass because it provides you a surge of energy right away.
Eating smaller meals more frequently than a few large meals will help you lose weight. You’ll feel fuller faster, and your waistline will slim down.
Include protein in every meal to increase muscle mass. It would be beneficial because when you receive protein it helps you create and maintain muscle mass. To achieve this, according to Dr Yogesh, one should aim to consume at least 1 gram of protein for 454 grams of body weight. If you weigh 91kg, that’s 200g every day. Eating a complete protein source with each meal is the easiest method to acquire this quantity.”
To increase your daily protein intake you can add:
Include fruit and vegetables in each meal—the majority (but not all) are low in calories, allowing you to fill your stomach without gaining fat or weight. Vitamins, minerals, antioxidants, and fiber are all found in fruits and vegetables, which aid digestion as well.
Dr Yogesh says, “Eat carbs immediately after you’ve finished your workout. While carbs are necessary for energy, most people consume far more than they require. Carbohydrates should only be consumed after exercise.”
Except for corn, carrots, and raisins, eat fruit and vegetables with all meals because they contain fewer carbs than whole grains. This includes rice, pasta, bread, potatoes, quinoa, and oats, among other things. Eat whole grains instead of white carbohydrates—carbs after the workout only.
Because healthy fats digest slowly, they help you lose weight and stay fit. Ensure to eat a variety of healthy fats with each meal and stay away from artificial trans-fats and margarine.
7. Drink enough water
“Drink water to help you build muscle mass! Strength training promotes water loss through the form of sweat. This helps in slowing the muscle repair and prevents you from gaining muscle mass. Drinking water avoids dehydration and reduces hunger, as an empty stomach can make you feel hungry,” says Dr Yogesh.
To attain the desired results and significantly increase your muscle mass, you need to consume 90% of your calories from whole foods. You should include:
Moreover, check your body fat and weight every month. If you gain a little fat gently reduce daily calories intake and if you’re not gaining muscle mass gently increase calories intake and most importantly do strength training exercises regularly!