Best knowledge to bulk up muscle gain diet plan
The essential formula for muscle gain is a combination of calorie surplus with nutrient dense diet that has sufficient quality protein, appropriate meal timing, adequate rest, and a well-designed training program.
The rate of muscle gain is influenced by factors such as genetics, training history, age, gender, and sleep; however, gains of 250-500 grams per week are possible for most individuals if nutrition and training are optimised.
The role of nutrition is 70% that’s why it has been said muscles are made in Kitchen & Gym. Remember, your body’s first requirement is necessary fuel from carbs to support the demands of training & quality protein to maximise muscle growth and repair.
Whilst often overlooked, carbohydrate (stored as glycogen) is the main fuel source to power your workouts.
Not having enough carbohydrate compromises training quality and can also impact upon hormones (e.g. insulin growth factor-1, insulin, and testosterone) that are important for muscle growth.
When building muscle, the quality & quantity of protein matters. Spreading your protein across the day is helpful for maintaining an adequate supply of the amino acids necessary for muscle repair and growth.
B complex, antioxidant nutrients viz Vitamin A, E, C, beta-carotene & selenium play important role to enhance results.
Resistance training is another important piece of the bulk up equation. One of the best ways to bulk up is prudent training.
Expert advice from a personal trainer who takes your body out of its comfort zone by increasing the demands you put on it progressively, to make sure you are forcing your muscles to work harder and they will adapt accordingly.
Be Careful! Don’t try and force your body to burn more fat and build more muscle by exercising too much, as this is neither effective nor healthy. Instead, sticking to a schedule of lifting weights and doing cardio a few times a week is a much more sustainable strategy.
Building muscle is an act of discipline and must be earned through commitment to training and a good diet.
People mistakenly view supplement or a magic powder that will give you the physique of your dreams, but there’s no substitute for appropriate nutrition at right time, perfect training and commitment.
The products may claim to boost your energy or muscle, but they could contain unapproved ingredients that can cause kidney failure, heart problems or seizures. Consult your dietitian to evaluate nutritional supplements, including herbal supplements, for legality, safety, quality, and efficacy.
Working closely with a Sports Dietitian is essential to safely meet your realistic fitness goals. Take an expert opinion for getting adequate nutrients around pre & post training sessions, that help to facilitate quality training, optimal recovery, and muscle growth.
Ideally close monitoring with dietitian, workout under expert guidance allows you to become familiar with how your body responds to plans.
Book an appointment with experienced & renowned dietician to customize your meal plans that will benefit health, not just muscle gain