- To build muscle, follow these dietary guidelines:
- Consume foods high in protein and low in saturated fat1.
- Eat a meal containing quality protein and carbs every 2-3 hours2.
- Each meal should consist of 400 to 600 calories with balanced protein, fat, and carbohydrates3.
- Aim for an intake of about 13-15 calories per pound of bodyweight4.
- Include complex carbohydrates, lean protein, and healthy fats in your daily diet5.
了解详细信息：✕以上信息汇总借助人工智能技术，若访问原文请查看了解详细信息。The best foods to build muscle include items high in protein and low in saturated fat. That said, exercise and a well-balanced diet that also includes carbs and fats are the best for optimal results.www.healthline.com/nutrition/26-muscle-building-fo…Eat a meal that contains quality protein and carbs every 2-3 hours to ensure a steady supply of energy and amino acids for muscle growth all day long, helping you gain mass and stay lean. The key is to keep every...
www.muscleandfitness.com/nutrition/gain-mass/10 …For a muscle gain diet plan, each meal should consist of 400 to 600 calories with snacks providing between 150 to 400 calories. Including recommended balances of protein, fat, and carbohydrates at each meal and...
www.verywellfit.com/7-day-muscle-gain-meal-plan …When trying to gain lean muscle during a rigorous exercise program, a good rule of thumb is to shoot for an intake of about 13-15 calories per pound of bodyweight, so adjust up or down depending on your weight. So...
www.bodybuilding.com/content/nutrition-101-eat-t…By including complex carbohydrates, lean protein and healthy fats in your daily diet, you can ensure that your body is receiving the nutrients it needs to maintain and build muscle.www.eatingwell.com/article/8021161/what-to-eat-t… - 其他用户还问了以下问题
11 Best Muscle-Building Foods: What to Eat to Gain Muscle
Learn how to eat to gain muscle with a balanced diet of protein, carbohydrates and healthy fats. Discover the best foods for muscle growth, recovery and maintenance, such as avocados, eggs, fatty fish, Greek yogurt and more. 展开
The foods you consume have a major impact on your body's ability to maintain or build muscle. Including enough dietary protein plays a big role in building and maintaining muscle mass. … 展开
- Avocados
- Avocados are an excellent plant-based source of monounsaturated and polyuns…
- Beans
- Beans are high in fiber, vitamins, minerals and plant-based protein an… 展开
American College of Sports Medicineguidelines recommend including resistance training a minimum of two times each week. If you aren't … 展开
In addition to the foods you consume, it is absolutely essential to include resistance training to maintain and build muscle. Resistance training, often called strength training, is a form of exercise that utilizes opposing forces to make your muscles stronger. Further, it is one … 展开
How to Gain Muscle: Tips, Diet, and Workout Design
2024年8月14日 · To gain muscle, you need to provide your body with appropriate amounts of calories and nutrients, particularly protein. Doing so will support the creation of new muscle proteins from the dietary protein you eat, which will be …
Bodybuilding Meal Plan: What to Eat, What to Avoid
2024年1月27日 · To do this, many bodybuilders start with an off-season followed by an in-season way of eating, referred to as a bulking and cutting phase. …
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How to Build Muscle: What to Eat, How to Train
2022年4月27日 · Get your bulking diet down to a science with this free meal prep toolkit for muscle gain. Pair this with our a la carte plan to fully customize your macros and food choices, and make the dieting side of muscle gain feel like a …
Nutrition 101: Eat To Build Lean Muscle
2021年7月7日 · When trying to gain lean muscle during a rigorous exercise program, a good rule of thumb is to shoot for an intake of about 13-15 calories per pound of bodyweight, so adjust up or down depending on your weight. …
10 Nutrition Rules to Follow if You Want to Build Muscle
To build muscle, consume 20 calories per pound of bodyweight per day. You must stay in a positive calorie balance (taking in more calories than you burn) to gain quality mass. If you …
7-Day Meal Plan to Gain More Muscle - EatingWell
2024年8月7日 · In this meal plan to gain more muscle, both animal and plant-based proteins, are in each meal and snack for seven days. Another benefit of protein is that it helps make it possible to eat fewer calories while still staying …
How to Gain Muscle — A Guide to Eating for Mass
6 天之前 · When it comes to gaining muscle (or losing fat), your diet should be treated like a high-wire balancing act. Eat too little, and you’ll burn up your hard-earned muscle. Eat too much, and by the time you’re fully bulked, your new …
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