If your goal is to gain muscle mass, you may be wondering: “how much muscle can I build in a month?” and “how much protein do I need for it?”.
Assess your level in weight lifting and strength training so you can set realistic goals for muscle development. You should know that it may take you about 6 months or more to develop about 4.5 kilos of muscle mass.
The body changes slowly
There is no trick to losing or gaining weight (or muscle) quickly. To achieve sustainable change, your body needs time to adapt. Specifically, in the case of muscle development, it is better to think in years instead of months. It takes hard work and dedication to build muscle mass and maintain it. If it were easy, we’d see everyone sporting big biceps and ABS.
Why diet is so important
What you eat is just as important as exercise when it comes to gaining muscle. At 8fit we have created personalized meal plans based on your goal. If your goal is to gain muscle, the amounts of macronutrients (especially protein) are adjusted to help you achieve it.
Adding extra protein to your diet will help provide your muscles with the energy they need for weight lifting programs and muscle repair.
Protein-rich foods to gain muscle
There are certain foods that help or hurt muscle development. Foods to avoid are those with low nutritional value such as processed snacks, fast food, and junk food. The recommended foods are those rich in nutrients, for example:
Chicken – Packed with nutritious protein
Lean beef : Contains nutrients that help build muscle such as protein, iron, zinc and lots of B vitamins.
Fish : rich in protein and omega-3 fatty acids; show that omega-3 contributes to the
and improves the anabolic response to exercise.
Eggs : high quality protein, amino acids and vitamins; do not leave the yolk, as it is especially nutritious
Tofu – a fantastic option for vegans, rich in iron and calcium
Legumes – another high-protein option for vegans, with a good ratio of carbohydrates to dietary fiber
Milk – a great source of protein, calcium, potassium and B vitamins
Whole Carbs – Choose rolled oats and brown rice; both contain a lot of magnesium, which is good for the heart
Water : our body is made up of water; hydrating it is key to the development of muscle mass
Nuts – Unsweetened and unsalted versions of nuts such as almonds and walnuts are high in protein and healthy fats
How much protein do I need?
As you have read, 8fit calculates the amount of protein you need automatically; we recommend you obtain this vital macronutrient through nutritious foods. Some fantastic sources of protein are chicken, fish (eg salmon), pork, beef, or game. If you can’t have a good meal before or after a workout, we recommend that you drink a Protein shake.
Do not you know that protein powder choose? Recent studies show that whey protein is the most effective in increasing hypertrophy.
If you are vegan, choose a vegetable such as hemp or pea.
count calories to gain muscle
The number of calories needed is based on the number of calories your body burns in a day, so this figure varies for each person. What you do need to do is consume excess calories (more than your body burns) to successfully build muscle.
There is no consensus in the scientific community on how many additional calories should be consumed to build muscle. Until an agreement is reached, think about how much a bodybuilder eats and don’t leave anything on your plate!
When and how often to eat
As part of your muscle-building program, eat at least 3 meals a day and include a snack between each meal. When planning your meals, many studies show that it doesn’t matter if you consume protein before or after a workout. The important thing is that you eat within 30-45 minutes after a workout to help your muscles recover and regenerate. Also remember to maintain the correct daily intake of macronutrients (use your 8fit meal plan for this) and get your nutrients from nutritious foods.
If you want to maximize protein synthesis and muscle development, a new research shows a great discovery: if you take a generous serving of protein (minimum 40 grams) before going to sleep, you will see how your strength and muscle hypertrophy increase. Keep in mind that each body is different, so the amount you need may be different. Try to make your dinner rich in protein or that your snack is easy to digest to see big changes.
Common mistakes: why you don’t gain muscle
There are several reasons why, after a while, you have not gained muscle. These are the most common:
You’re not consuming enough calories : if you don’t feed your muscles, they can’t grow! As we have told you before, there is no consensus in the field of sports science on how many additional calories should be consumed, but what they do agree on is that more calories should be consumed than burned.
You’re Not Consuming Enough Carbs – Carbohydrates are often overlooked in the diets of those who want to gain muscle in favor of protein. Although protein is important, carbohydrates also play a critical role in muscle growth. Simply put, carbohydrates are variants of sugar, and sugar is necessary for the body to absorb protein. They are also a great source of energy and help you in your workouts.