It makes no difference how hard you work out. If you don’t follow the correct nutrition you won’t get muscle mass. But, what nutrition is right?
Here are a few ideas that can guide you in the right direction: choose the healthiest ways to prepare your food: eat roast beef instead of fried beef, fresh vegetables instead of cooked vegetables, etc. Eat at least one gram of protein per pound of body weight and three to four times as much in carbohydrates. Protein will help your muscles develop and you will get enough energy from carbohydrates to complete your workouts, supplements to gain weight fast provides more info.
Do not eliminate fat from your diet: fat is required to produce thermogenesis (internal heat) and to induce a sense of satiety. Eating some fat will increase your muscle mass and allow you to train harder.
Instead of consuming 2 or 3 big meals, split your daily calories into 5 or 6 small portions, or eat every 2 or 3 hours. Every meal will contain the following proportion of proteins, carbohydrates and fats: 20-30% Proteins, 60-70% Carbohydrates, and 10-20% Fats. This meal frequency and composition will keep your blood glucose levels steady and your muscles are always well fed. Even the slightest dehydration will affect your athletic ability and overall physical health. Too much water is better than insufficient. Recall that the human body has 55 to 65 per cent water content. Your muscles have water of 60-70 per cent.
Increase the amount of sodium you take. Sodium is an important mineral that gets lost due to the sweating that the workouts bring. Eating canned foods and nutritional supplements will increase your sodium intake. However in cases of severe obesity and hypertension sodium is contraindicated.
Vitamins and minerals complement your diet. Vitamins can prevent muscle cell deterioration and counter the free radicals produced by high-intensity workouts. Vitamins C and E encourage the anabolic cycle and muscle recovery, regeneration, and cell growth. Chromium, selenium and zinc can be of great help too. Chromium is a trace mineral that is important for glucose metabolism, and is recommended for diabetes and hypoglycemia patients. Another benefit is that it reduces the LDL levels and raises good cholesterol. Chromium promotes the loss of body fat and the secretion of the hormone testosterone that can increase your strength and help you build larger muscles. Zinc favors cell growth and the production of testosterone. Its deficiency can lead to male impotence and women losing sex drive. Studies have shown that a single month of zinc deficiency will reduce testosterone levels in men by 20 percent.