As many of you know getting enough calories in to be in a surplus can be an arduous process especially if you don’t know a proper way to track them, however, there is an easy way to ensure that you get enough nutrition to facilitate muscle growth. Here are some simple tips that you could follow:
Make sure that your macros are correct
One of the most important aspects of a diet is to ensure that you are eating the right amount of macronutrients. This is controversial but fad diets like the ketogenic or vegan diet are not recommended as they are exceedingly difficult to be able to facilitate all three macronutrients (fat, carbs, and protein). The most important of these three is protein and carbs. Make sure that you eat more carbs than protein but a good 40/60 split is optimal. Protein is needed to be used as the building blocks for amino acids to actually build the muscle whilst carbohydrates are used to restore muscle glycogen and as ATP production while working out (It also prevents muscle wasting indirectly). Fat is not as important but including it can also be beneficial (If it doesn’t hinder the other two macros).
Make sure that you are eating enough
This does not require that you track each individual calorie. Instead, they use of a tape measure or scale can aid you in this. The simple method is this: Measure your arms + legs circumferences and your current weight. As you are wanting to build muscle you want to see all these numbers go up every month. If they are going down that means you are not eating enough. It is also useful to measure your waist to make sure that you are not getting fat either!
Make sure that you are eating enough essential amino acids
There are three of these responsible for muscle building, however, there is just one that is the most important and that is L-Leucine. The main way to get enough of this is just to ensure that you drink one whey or casein shake a day.
Bonus tip: If you are vegan, make sure you eat the right type of protein!
As mentioned in the previous tip, you have to make sure that you are eating the right amounts of L-Leucine which is primarily found in beans or soy due to the inability to eat whey protein.
Too often people try to overcomplicate the diet you have to eat when it comes to building muscle. However, by following these clear and simple tips: you should be well on your way to reaching your bodybuilding goals.