Do you believe that when our goal is muscle growth we can eat everything we want?
Many people in the industry take muscle growth goals as a bulk phase where they eat more than what their body needs and gain some muscle and a lot of fat, they also eat more unhealthy foods because they can eat more so they add more cheat meals to their program.
It doesn´t matter what´s our fitness goal we need to follow a nutrition program that we can stick to as a lifestyle, that keep us healthy, that support a healthy weight and the one that makes us feel great and perform at peak. The only thing we do is change the amount of food we consume according to our current goal.
The best diet is one that focus on all 3 macronutrients and is more balanced between proteins, fats and carbohydrates, we know that protein is crucial for muscle growth and also skin, hair, nails, etc; we also know that healthy fats are highly important for hormones and energy and carbohydrates are a source of fiber and energy.
We need to keep protein high around 1.5 grams per pound of bodyweight, fats around 0.5 grams per pound of bodyweight and for carbohydrates we can go from 1.5 to 2 grams per pound of bodyweight. Take this numbers a guide and adjust as necessary. It´s possible to gain muscle in a ketogenic diet we just need to make sure that we´re getting the right amount of protein.
For muscle growth we need to be in a calorie surplus and we can adjust that calorie surplus each day according to our workout by using a tool called carbohydrate cycling, the days of resistance training we go high in carbohydrates and the extra calories we need will come from carbohydrates, on cardio and rest days we can los carbohydrates and stay at maintenance.
Foods like eggs, meats, poultry, fish, yogurt, nuts and seeds are great options for protein and fats, extra virgin olive oil and coconut oil are great for cooking, vegetables are a great source of fiber which is also important for our gut health, oats, amaranth, quinoa, corn tortilla and brown rice are a good option for carbohydrates, beans and lentils are also good.
We need to listen to our body, even when we´re eating whole, fresh foods there are some of them than can cause problems in our stomach and make us feel bad, we need to find which those foods are and avoid them. We need to make everything easier for our body by finding the foods that work best for us, the ones that are easier to digest, the ones that doesn´t cause any negative impact on our stomach, that give us energy and increase performance and productivity.
Whole, fresh foods are always the best option for any fitness goal including muscle growth but for some of us it may be difficult to get the right amount of nutrients especially protein this is why some people use supplements like protein powders, or BCAAs.
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