Effective muscle growth depends as much on your diet as on your training regimen. The key is striking a balance between protein, complex carbohydrates, and healthy fats—the three nutrients that support strength, growth, and recuperation.
The building block of muscle in your body is protein. After each workout, it strengthens and repairs muscle fibers. Make lean beef, fish, poultry, eggs, and plant-based foods like chickpeas, lentils, and tofu your top priorities. For consistent improvement, aim for 1.6–2.2 grams of protein per kilogram of body weight per day.
Your energy source is carbohydrate. They support vigorous exercise and replenish the glycogen stores in your muscles. For long-lasting energy throughout the day, prioritize slow-digesting carbohydrates like quinoa, brown rice, oats, and sweet potatoes.
Recuperation and hormone balance are supported by healthy fats. Incorporate foods like avocados, nuts, olive oil, and fatty fish like salmon, which enhance heart and joint health in addition to boosting testosterone production.
Supplements like whey protein, creatine, and BCAAs can help hasten strength gains and recovery for an added advantage. Omega-3s lessen inflammation and soreness, and mass gainers are excellent for those who have trouble eating enough calories.
Try to eat five or six meals a day to maximize your nutrition. A fast-digesting protein meal should be consumed after training to speed up recovery, and a protein-and-carb meal should be consumed before training for energy.
Finally, don't undervalue sleep. Growth occurs during rest, not during exercise. For your muscles and hormones to fully recover, try to get 7 to 9 hours of good sleep each night.
The true recipe for lean, long-lasting muscle growth is to fuel wisely, train hard, and maintain consistency.
This article is contributed by QNT Sport India-a European Standard nutrition brand read for more : Perfect Meal Plan for Muscle Gain
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