What is the Muscle Building Diet Plan?

Nowadays, to be a charming man, you must have strong muscles. Muscles are made up of many muscle fibers. The purpose of muscle training is to tear these muscle fibers and absorb enough protein to make the muscles stronger. Therefore, it can be seen that when exercising muscles, the role of diet cannot be underestimated. Below I will introduce the dietary methods for muscle training.

1. Increase protein intake

A low-carbohydrate diet requires limiting carbohydrate intake based on body weight: bodybuilders weighing more than 190 pounds should limit themselves to 56 to 75 grams of carbohydrates per day, and athletes weighing less than 190 pounds should limit themselves to 40 to 55 grams of carbohydrates per day.

2. Consume whey protein before and after training

Whey protein is rich in branched-chain amino acids (amino acid food), which can replace carbohydrates to provide energy for training (energy food). Consuming 40 to 60 grams of whey protein before training can prevent the body from consuming muscle tissue for energy. Take another 40 to 60 grams of whey protein immediately after training to rebuild muscle tissue.

3. Eat red meat every day

Red meat can provide fat to the body as energy, saving protein from the fate of being used for energy. Red meat is also rich in alanine, which can be used for energy without spiking insulin levels. Aim to consume at least 50 grams of protein from lean red meat every day, divided into two meals: 25 grams for breakfast and 25 grams for another meal. This ensures a continuous supply of alanine in the body and prevents the body from using protein as an energy source.

4. After two weeks, increase carbohydrate intake for one day

After two weeks of low-carb dieting, on day 15 increase your carbohydrate intake to 2 to 3 grams per pound of body weight per day and reduce your protein intake to 1 gram per pound of body weight per day.

The above is an introduction to the dietary methods for muscle training. I believe that if you stick to it, it will definitely bring good results. Muscle training cannot be done blindly. It is also important to spend more time learning about nutrition. The intensity of muscle training should be gradual. In order to force muscle growth, it will be more effective to slowly increase the intensity of training and improve the level of exercise.