9 Nutrition Rules for Building Muscle

9 Nutrition Rules for Building Muscle




9 Nutrition Rules

Today I am going to share 9 Muscle Building Rules with you. Most people will tell you, oh, I followed the tracing program, but I wasn't really clear nutrition, so I didn't follow it. But I still get good results but don't get good results, Get Amazing Results. 

And it follows the nutrition plan. And I will break it down for you by giving my nine nutrition rules of building muscle. And finally, I am going to teach you how to optimize nutritional planning for best results.

Rule 1 - Eat Plenty of Protein

Protein is the primary driver of muscle growth and should be the number one priority in your nutrition plan. Strive for at least 1 gram of protein per pound of bodyweight, and consider going as high as 1.5 grams per pound, especially when following an intense training regimen like this one.


Rule 2 - Eat (Protein) Frequently

Recent research suggests that consuming protein every 4-6 hours is optimal to maximize muscle growth, not 3 hours like I've told you before. Why? This timeframe supposedly provides your muscle machinery with the resources it needs to maximize growth while also ensuring it has an adequate "break" soon after before repeating the process.


Rule 3 - Get Ample Fats

If protein is your highest priority, fat is next on the list. It plays a significant role in supporting muscle growth, health, and performance, so don't neglect it—period. My rule for fat intake is to consume half your body weight per day in grams of fat. That means a 180-pound individual will strive to consume 90 grams of fat per day.


Rule 4 - Manipulate Carbs

Everyone's body responds to carbohydrates differently, so after you set your protein and fat intake, experiment with your carbohydrate intake to determine what works best for you. Aiming for 1.5-2.0 grams of carbohydrates per pound of body weight (on a training day at minimum) is a reliable starting place.


Rule 5 - Macronutrients Over Calories

I'm not a huge stickler on calorie amounts. Yes, calorie intake is essential, but rather than focusing on a calories-first approach, I suggest building your diet from the macros up to ensure you're providing your body with the necessary fuel to support strength gains. If you follow my above rules, your caloric intake will come out to be 15-19 calories per pound of body weight.


Rule 6 - Use a Protein Powder Blend

For me, the only thing better than whey or casein is whey and casein. When you blend these two protein sources, the fast-digesting whey will ensure you rapidly promote an anabolic (muscle-building) environment, while the casein will help you sustain it for a long time—may be as long as 6-8 hours.

 This will reduce the time you spend in a state of muscle breakdown and maximize the time spent in a state of growth. To fully round out your protein shake, I suggest the inclusion of medium-speed digesting protein, too.


Rule 7 - Use Fast-Digesting Carbs After Workouts

Carbohydrates are your muscles' primary fuel source during exercise. The higher the intensity and length of your training, the more the body depletes its carbohydrate stores. This happens! But when it does, you need to rectify it quickly.


Rule 8 - Take the Pre- and Post-Workout Supplement Essentials

BCAAs, Beta-Alanine, Betaine, & Creatine



Rule 9

Find What Works for you.



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