There is a saying that, "Abs are made in the kitchen".

This might sound a little crazy but it is absolutely true. Exercise is extremely important but you cannot achieve any of your fitness goals without the appropriate diet. It is the most important factors in gaining muscles and is crucial to achieving your personal training goals.

Locking down your nutrition is the fastest way to gain lean muscle and to do that, it'll have to take you assessing your bio-energetic needs and finding the resources that have them in abundance.

How Much to Eat:

We all know that you need to be consuming more calories than you are burning daily. When you're working out in the gym, you're tearing away your muscle fibers instead of building them, and when you're not working out in the gym, that's when you're putting on the muscles.

Your muscle needs calories to grow and the number of calories required to grow muscle depends from person to person. Calories are the fuel for the body to generate muscle fibers and you must be providing a surplus of them.

You have to have enough protein in the body. The rule of thumb is that you need 0.7 and 0.8 times your body weight in grams of protein. For example, you should be eating between 105 and 120 grams of protein per day if you weigh 150 pounds, to gain muscle with consistency. And if you're overweight, place your ideal body weight and then calculate the number in grams. Natural sources of protein include eggs, dairy like milk, cheese, yogurt, fish like tuna, salmon, etc. Or you can go for protein powders in dietary supplements.

Apart from proteins, you should also be getting enough carbohydrates and fats in your daily intake. Experts recommend your calorie intake should have 40% to 60% of carbohydrates and 20% to 35% of fats in it.

Measuring Muscle Gain:

In terms of fitness, your muscle mass plays a vital role. Your body continuously burns fat and energy as it builds muscles. The more your muscle mass increases, the quicker your body can burn energy and calories. There is a difference between muscle mass and body fat percentages. While body fat percentage measures the total amount of fat in your body, muscle mass includes the weight of your skeletal and smooth muscles, and the water contained.

Muscle mass scales help you effectively control both your muscle mass and body fat percentages. You should have them both measured every 4-6 weeks, to do weight reduction very efficiently.

When to Eat:

Meal timing is important. Having a pre and post-workout meal increases workout endurance and decreases post-workout exhaustion.

While dietary guidelines typically recommend that you eat at least three meals and one snack a day, some people more successfully keep in shape if they eat smaller, more frequent meals. A six-meal-a-day plan may help you to better manage hunger and maintain energy levels. Make sure that each meal has at least 20-30 grams of protein in it, as protein is the main driving factor in muscle building. Schedule each meal with a gap of 3-4 hours instead of dividing your calories into 3 big meals, which will make you feel lethargic. There must be a meal right before a workout and a meal right after a workout, as this is the period when your body is in its muscle growth mode, and you can maximize it by giving your body the right amount of fuel.

Consume More Liquid Foods:

Experienced bodybuilders suggest that consuming liquid calories is one of the fastest and easiest ways to power down calories to help you grow by putting you in a surplus. If achieving a calorie goal for a meal is getting difficult for you, you can eat as much as you can and have a shake in addition to it. Some people experience digestive strain by eating whole foods with high-calorie intake, a high-calorie shake with protein is advised for them by experts. In this way, they will feel a little less bloated and their digestion will be quicker, allowing them to be hungrier when it comes time to consume their next meal.

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Natural sources of protein include eggs, dairy like milk, cheese, yogurt, fish like tuna, salmon, etc. Or you can go for protein powders in dietary supplements.