According to this article on https://www.lifestyleupdated.com/2021/04/12/top-8-tips-for-bulking/, diet is essential for building lean muscle. In addition, if you don’t have enough protein, your muscles won’t grow. You will feel weak if you don’t have enough carbohydrates. You can go from being slim to building muscle by eating well, taking in as much as 3,500 calories per day, and playing around with different percentages of macronutrients until you find your sweet spot. These tips are especially important concerning nutrition.
Eat More Protein
After training, food, and rest, muscle grows. After you stress the muscle, ensure that you get enough protein. Its amino acids go directly to the muscle, rebuilding and protein synthesis repair it. They also help produce hormones like insulin and growth hormone. The daily recommended amount of protein is 0.8 grams per kilogram of body weight. You can double that number. For example, a 200-pound man should consume 160 grams of protein. This is the equivalent of 225g of chicken breast, 50g peanut butter, and a roast beef sandwich.
Consume More Calories
You shouldn’t train for weight loss if you don’t want to eat like someone who does. Gaining muscle means you have to consume approximately 2,800 calories per day. This means you will need to eat a lot. White had to eat over 3,000 calories and divide them into multiple meals per day.
You will feel fuller and less bloated if you spread the calories out over six meals every three hours. You will also ensure your body is nourished with carbohydrates and protein, so intense exercise won’t cause fatigue. Each meal should contain approximately 30g of protein.
Choose the Right Carbs
While protein is important, good fats and carbohydrates are also essential. The right combination will allow you to gain weight and muscle but not fat. The recommended ratio is 50 percent carbohydrates, 25% protein, and 25% fat. You will feel fatigued and less productive during training if you don’t hydrate properly. The Journal Applied Physiology published a study showing that bodybuilders who are not well hydrated produce more stress hormone cortisol and release less testosterone.