Building muscle is never an easy task, and requires a great deal of consistent focus and effort. However, the path to muscle building is not all about hard work, and there are quite a few other–particularly dietary–aspects that need to be tended to in order to maximize the effects of one’s workout routine. Following are a collection of the four best tips that will set you on your way to achieving your muscle building goals.
1. Ensure that you meet your required protein intake.
Consuming enough protein is absolutely vital if you want to see real results from your workouts. In order to maintain good health, it is best to get your protein from a variety of different sources. Meats, various nuts, and dairy products are all great sources of protein and should become a part of your diet. However, the optimal amount of daily protein intake is 1 gram for every pound of weight that you hold, so food sources are often not enough if you wish to meet this amount. For that reason, you should ideally opt for consuming protein shakes and supplements, which are also beneficial in offering a number of other nutrients that will not only assist in workout gains, but also in boosting your general physical and mental health.
2. Get an adequate amount of rest.
While one wishing to build muscle would love to work out every day and see improvements to their muscle mass come a lot quicker, doing so would actually be much more counterproductive. The body needs rest in order to recover from strenuous workout activities, and therefore you should workout on a schedule that allows your body that necessary rest. Ideally, you will want to workout every other day and allow those days in between to both heal any damage to and simultaneously grow your muscle mass. Scientific studies have actually gone to show that your muscles grow exceedingly more during days of rest, so this is a tip that you certainly do not want to disregard.
3. Eat a lot after your workouts.
In order for your resting time to be truly effective, your body needs a great deal of nutrition so that it can properly tend to your muscle recovery and strengthening. Carbohydrates in particular are very important for boosting your body’s insulin levels and otherwise assisting in muscle growth by slowing down the rate in which your body breaks down protein. The sources of your carbs is not extremely important, but it is of course recommended that you try to obtain them through healthy sources as much as possible.
4. Always stretch before your workout.
Something that is unfortunately often forgotten, especially among beginners, is the need to stretch before a workout routine. Stretching is so important because it will lessen the potential for experiencing any serious damage to your muscles from a workout and will also allow you to workout for longer periods of time, in turn increasing your muscle gains. While you should always stretch for at least ten minutes prior to your workout, you can also stretch on your days of rest to further improve your body’s muscle rebuilding efforts.