Nutrition for building muscle is a bit of a science, but it's not a hard one to master. Basically the concepts are simple. A good amount of carbs consumed every day, alongside a fare intake of protein and some other stuff.
There is a science although to how much to consume and when to consume, so hopefully this will all put it into perspective for you. If you are exercising routinely then this little guide is for you.
In terms of carbohydrates, you can calculate how much you should be consuming based off of your weight. There's a simple recommended formula for this, that even a lot of athletes use, but this is for people with big muscle building dreams.
3.6 grams of carbs per muscle. So if you were to weigh 170, this would come out to about 612 grams a day, but again – like much of the other advice in this article, this is for people who are serious about their fitness.
Carbs by the way become glycogen, which is your best friend when the going gets tough.
Protein is also very important. If you are in a weight range of 130 to 150 pounds, about 105 grams is ideal, and if you weigh 165 pounds or more, 130 or so grams is good.
Protein builds muscle tissue, and promoters necessary hormones for muscle growth. It also strengthens the bones and just about any other thing that we as people care about.
Its also important to note that people are leaning more towards just the protein side of things, and leaving carbs out of the picture entirely.
Too much protein is overkill, and not having a good balance of carbs to along with it can lead to the wrong kind of weight gain.
Balance is bliss.
Even for the person who is not interested in exercise, they should still be drinking close to 8 glasses of water a day, but if you are serious about building muscle, you need to top it off a little.
Its always recommended that you down a glass or two with a couple hours of working out.
You should also keep a glass or bottle by your side, and consume water through exercise.
I personally like to drink a little in between exercises, but also I know not to chug, because this can lead to feeling seriously sick.
Always replenish your body after words with more water, and juices throughout the day are extremely hydrating, and can give you a good intake of good calories.
The science of eating for energy
Natural sugars are extremely beneficial.
Seriously consider having just a fruit meal, and make it so that its within two hours of working out.
A salad meal is also very filling, and can be topped off with low fat additions.
Eating multiple meals a day, with snack meals in between leads to lots of energy without having to pack on the fat.
Crackers, and low fat cheeses are another example, or even just a light bagel, and maybe even a smoothie.
This will control your appetite. Its like reading a book. You might be able to take in more chapter by chapter instead of trying to read the whole thing in just one sitting.
Consider making your last meal before sitting the hay a carb based meal. This will store up energy while you sleep, and it will carry over to the next day as surplus.
You can also have a light snack right before bed time, because carbs do not tend to stick around for long, leaving most people hungry.