5 Dietary Rules for Gaining Mass

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That pump is tangible, real-time biofeedback to let you know that blood is flowing to your muscle cells, beginning a chain of events that stimulates protein synthesis. Maybe that’s why it’s easy to overlook how important good nutrition is in the mass-building equation. When you choose to eat, say, chicken instead of ice cream, there’s no immediate muscle gratification-no pump to keep you motivated. Make no mistake: eating for muscle is just as important as lifting for muscle. The foods you grab in the morning on the way to work, the meals you pack for lunch and mid-afternoon, Prime Boosts Supplement what you put into your body immediately following your workout, and your final meal of the day impact your results as much as, if not more than, the number of reps you squeeze out at the end of a set. But in reality, it can be tough to stick to a "clean" diet when you’re busy.

We know that adding another layer of complexity to life in the form of reading food labels and studying ingredient lists just isn’t an option for most of us. Not to mention actually preparing all those healthy meals. While it’s okay to chow down on the occasional fast-food choice for convenience, a mass-gain program isn’t an excuse to gorge on pizza and chocolate sundaes. "Rebuilding muscle tissue broken down by training requires energy - in other words, calories," says bodybuilding nutritional guru Chris Aceto." But many people, including many nutritionists, overestimate the energy needs for gaining mass, encouraging extreme high-calorie intakes. This often leads to an increase in bodyfat, making you bigger, for sure, but also leaving you fat." In general, aim for 300-500 more calories every day than your body burns through exercise and normal functioning (multiply bodyweight by 17). And that’s divided among six meals a day. Protein is important for mass gains because it’s the only nutrient that’s capable of stimulating muscle growth.

You should consume up to 2 grams of protein per pound of bodyweight daily. Eating every three hours will help ensure you’re absorbing and assimilating enough protein to support muscle growth. "It’s especially important to eat a carb-and protein-rich meal immediately after a workout," Aceto says. "Right after training, it turns out that your body is really lousy at taking carbohydrates and sending them down fat-storing pathways," he says. "So post-training, carbs will be sent down growth-promoting pathways instead." And when these carbs are combined with a protein source, you’ve got a strong muscle-feeding combination because carbohydrates help deliver the amino acids into muscles by boosting insulin levels. This product anabolic hormone drives nutrients into the muscle cells and kick-starts the muscle-growth process. Drink plenty of water throughout the day, especially in the hours leading up to your workout. This can help you feel full and reduce hunger pangs. During training, drink about 8 ounces every 15-20 minutes, more when it’s hot and humid.