What and When you Should Eat to Build Muscle

By  ,  Onlymyhealth editorial team
Dec 19, 2017
Quick Bites

  • Strength training helps build muscles
  • Strength training workout must be done twice a week
  • A protein-rich diet is a must for muscle building

If you wish to feel confident in your skin again, then you must know that the key to such dramatic results is weight training. Perfect workout schedule, when combined with nutrition and behaviour modifications can get you the results you have always been dreaming of.

Every person who desires to have that perfect body shape wishes to know the secret behind maximizing workouts to gain weight as early as possible. And if you are one of them, let's spill the beans for you.

While your diet can be extremely helpful in building muscles, mass and strength, several studies believe that doing a few exercises can make a large impact on the results.

Muscle Building Food

The Workout 

What you eat is profoundly important for muscle building but the quality of strength-training plays a key role in building muscle mass. As recommended by The American College of Sports and Medicine, people who wish to build muscles must do strength training for all the major muscle groups at least twice a week. Doing strength is vital because it helps you to look more toned after your body loses the extra flab. Vigorous yoga, Pilates or swimming will help you have a toned and healthier body.

Benefits of Having Lean Muscles 

Having lean muscles comes with myriad benefits. The more lean muscles you have, the more easily your body will burn calories. Having more muscle mass increases metabolism of your body, which is why a man who weighs as much as a woman will eat much more than her. He has comparatively more muscles thus, he burns more calories, even when at a resting position. 


Eating sufficient protein is important as it is essential for healthy living. Protein forms one of the most important nutrients for the human body, after water. If your body does not receive enough proteins, your bone health, muscle functioning, immune system, all will be in danger.

In a recent research, it was found that eating the right amount of protein at the right time is very important not only for general health but also for effective muscle gain and weight loss. Sufficient intake of protein during weight loss is most likely to minimize loss of muscle and maximize loss of fat. 

How much Protein?

Many studies have shown that about 1.2 grams to 1.6 grams of protein per kilogram of body weight will help a person to reduce age-related muscle and bone loss. 

Sources of Protein

Protein is an essential nutrient that can be found in a wide variety of foods. Seafood, dairy products, meat, poultry and eggs are rich sources of animal protein. Vegetarians can get protein from legumes, soy, vegetables and grains.

When to Eat

Have food or beverage that is loaded with proteins almost 20 minutes before and again immediately after your strength training workout. Also, you could repeat the diet after a vigorous cardiovascular workout such as playing tennis or kayaking, or even after a long walk.

If you take protein-rich foods with carbohydrates and nutrients, you will build muscle mass and strengthen them effectively when they are being broken down by exercise.

Image Source: Getty 

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