Nutrition – How to Gain Mass 101

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Eating to Gain Mass 101

Correct sports nutrition is equally as important as your training. It’s arguably even more important as it makes up your 22 hours recovery outside of the gym. Adhere to these tips for optimum growth.

1) Maintain a positive calorie count

To gain size you must consume more calories than you burn. Consume 20 calories per pound of bodyweight. 20%-30% of this should come from protein, 40%-60% from carbs, and 10%-30% from fat.

2) Protein & Carbs

Essential for growth, consume 1-2 grams of protein per pound of bodyweight (Beef, Chicken, Turkey, Fish, Eggs, and Low Fat Dairy). For carbs consume 2-3 grams per pound of bodyweight (Rice, Oats, Cous Cous, Lentils, Potatoes, Whole Grains, Beans, Fruit, and Vegetables).

3) Eat every 2-3 hours

Keep fuelling your body regularly so it can grow. Eating every 2-3 hours not only speeds up your metabolism but gives your muscles a steady supply of amino acids and glycogen. Try to eat 6-8 small meals a day. Never over eat and never let yourself go hungry. This is to avoid muscle wastage, keep the body in an anabolic state, and keep muscles growing!

4) Fuel up around workouts

Consume slow digesting carbs 1-2 hours before workouts (around 40-50 grams) to maximise training intensity. And immediately post workout consume fast digesting carbs (around 60-100 grams).

5) Protein Pre & Post Workout

Protein shakes are perfect before and after workouts. Consume a protein shake with 20 grams of whey 30 mins prior to training and 20-40 grams immediately after training to kick start recovery and growth.

6) Eat before bed

This is your last chance to have a meal for 7-8 hours. When you sleep you release growth hormone and taking in slow digesting protein will support this growth throughout the night. Before bed consume 30-40 grams of Casein protein. Either in the form of a Micellar Casein shake, or 225 grams of cottage cheese with 2 tablespoons of flaxseed oil or peanut butter.

Dr. Ripped

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