and Health
Good nutrition plays a vital role in the muscle building process of muscle hypertrophy. What you eat has a direct impact on muscle growth and it is important for anyone serious about maximising their muscle size to eat the right foods and get the necessary nutrients to assist their efforts in the gym.
Optimising Macronutrients
The three main macronutrients are carbohydrates, proteins and fats. To get the best results with your hypertrophy training it is important to get the right balance of each one.
- Protein – This is the most important nutrient when it comes to muscle hypertrophy as it provides the building blocks for the body. Good sources of protein include lean meats, fish, eggs, nuts, seeds and dairy. Aim to get at least 1.5g per kg of bodyweight per day if your goal is to build muscle.
- Carbohydrates – These are an essential energy source for your workouts and will help you to achieve that added intensity in the gym. Carbs are also needed for recovery following a workout. Good sources of carbs include whole grains, fruits, vegetables, legumes and potatoes.
- Fats – These are important for various hormonal and physiological processes and should not be neglected. Good sources of healthy fats include avocado, olive oil, nuts and fish.
Other Nutrition Tips for Optimised Muscle Gains
- Timing Your Meals – It is important to time your meals correctly to optimise muscle gains. Eat every 3-4 hours and focus on getting enough protein in each meal. This macro should make up the majority of each meal, with carbohydrates and fats taking up the remainder.
- Consuming Enough Calories – To ensure you are giving your body enough fuel to build more muscle mass, you need to make sure you eat enough. Calculate your calorie needs and then aim to consume 250-500 calories more than this to promote muscle growth.
- Staying Hydrated – Hydration is key for muscle growth. Your body needs plenty of water to help build and recover muscles, so make sure you are drinking 2-3 litres a day.
The nutrition you consume is essential for effective muscle hypertrophy. Give your body the right fuel and it will reward you with increased strength, power and size. Get the macronutrients right and the other nutrition tips right and you will be well on your way to optimum results and health.
