If you are aiming for muscle gain, it is crucial to consume the kind of foods that are contributing to your muscle building. This is just as important as hitting the gym regularly. If you don´t get the right nutrition for muscle growth, your efforts working out will have less value. If you are skinny and find it hard to gain weight, it is very crucial for you to keep track of the nutrition you are getting from your diet.

Here you have my six tips for muscle gain nutrition:

1. You should eat every 2,5-3 hours.

Having a meal every three hours is beneficial for those who want to add muscle, those who are trying to lose weight and gain muscle, as well as those just wanting to gain muscle.If you skip having meals to lose fat, your body could begin to store fat as a defense mechanism.Having more frequent meals supports fatloss, because it accelerates the body's metabolism. It is a very big deal for skinny persons who have trouble gaining weight to eat more often, because when the body doesn´t have a constant energy source, it could begin eating up muscle tissue for the energy it needs.And when that happens the muscles aren't growing.

2. Your muscles require protein to grow.

As an example of protein rich foods I could name tuna, cod and other seafood, beans, eggs, cheese, meat, peas and kinoa.For muscle growth,a suitable amount of protein in your meals per day is around 1 grams per pound of bodyweight.Every meal should include protein, 40-60 grams. Protein is essential for muscle growth and it accelerates the recovery of the muscles.You can use protein supplements as well, but it should not be more than forty percent of the daily intake of protein. That way you can make sure that you are getting enough vitamins, minerals and digestive enzimes that you don´t get from protein supplement.

3. The body's fuel comes from carbohydrates. They are an important part of your muscle gaining diet.

There are three types of carbs, simple (sugars), fibrous (veggies) and complex (bran, oatmeal).The kind of carbs that benefit muscle growth the most are complex ones. The energy that complex carbs gives is longer lasting than from simple and fibrous carbs, which is very useful when you are working out hard . You can get high complex carbs from foods such as: whole grain breads, pasta, cornmeal, brown rice, oats and bran.Most of your carbs should be consumed in the morning and post workout.For muscle gain and recovery, the post-workout meal is very important. It is prefered that the amount of carbs in your food should be per day, 2,5 grams per pound of bodyweight (5,5 per kilogram of bodyweight).

4.Veggies are essential for muscle recovery.

Preferably, veggies should be a part of each meal,
one-two cups per meal.The consumption of vegetables and fruits is beneficial for muscle recovery and healing of damaged muscle cells, and also they contain heeps of vitamins, anti-oxidants and minerals. High levels of acid loads to the bloodstream, which are created by grains and proteins, need to be balanced out with alkaline rich vegetables and fruits. Having to much acid in the blood can result in loss of bone strenght and muscle mass.

5.You need to consume the proper amount of fat too.

Depending on whether you would like to lose bodyfat or not, fat should be 10-30% of your meal. Ten percent if you are trying to lose bodyfat, 30% if you are skinny and have trouble gaining weight, and twenty percent is the normal amount. Our body needs fat, and it is useful for the body in multible ways. As an example, it plays a part in the diffusion of oxygen into the blood, it benefits our energy levels and contributes to mental health. These types of food as an example contain what is called "good fat", or essential fatty acids: pumpkin seeds, olive oil, walnuts, seafood like salmon and tuna.

6. Write down what you eat and when.

In order to keep track of the food you are eating, and wheather it is useful to your muscle building efforts, keep a log of what and when you eat. Write down how much protein, carbs and fat you are getting from your meals. This could sound boring, but it quickly becomes a habit, and is very useful.You could have your phone remind you when it's time to eat if you tend to forget meals.

If you follow these simple guidelines, your diet should be optimized for muscle gain.

Now all you need to do is to start working out hard and gain all the muscle you want.

Author's Bio: 

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