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Are you looking to gain muscles? If so, you’re definitely not alone! A lot of people are looking for ways to add muscle mass and improve their physique. In this article, we will discuss 10 meal plan tips to gain muscles. Keep reading to learn more!

How can I bulk up my body fast?

When it comes to bulking up, everyone’s body is different. There are a few different methods that you can use to gain muscle mass quickly. However, it is important to remember that you need to focus on both your diet and your workout routine to see the best results. 

One of the most important aspects of gaining muscle mass is to ensure that you are consuming enough calories. You will need to eat more than you are used to fuel your workouts and help your body build muscle. However, it is important to make sure that you are eating the right kinds of foods. Focus on consuming lean proteins, healthy fats, and complex carbohydrates. These nutrient-rich foods will help your body to build muscle and recover from your workouts more effectively. These are some meal plan tips to gain muscles.

In addition to your diet, you will also need to focus on strength training exercises. These exercises should be challenging and should target all of the major muscle groups. Try to do a mix of compound exercises and isolation exercises to get the best results. 

Finally, make sure that you are getting enough rest. When you are working out hard, your body needs time to recover. Make sure you are getting at least eight hours of sleep every night so your muscles can repair themselves and grow stronger. 

By following these tips, you can bulk up quickly and effectively. Just remember that consistency is key; make sure you stick with your workout routine and eat a healthy diet, and you will see the results you want in no time.

10 Meal Plan Tips To Gain Muscles

A treadmill run for an hour a day will not necessarily help your muscles grow. It’s the same with lifting weights by itself. The secret to creating muscle mass is a calorie surplus. A balanced diet, coupled with a rigorous exercise program is crucial to building lean muscles. You need to establish a meal plan to gain muscles.

High-intensity exercise and heavy weight lifting will yield impressive results in gaining muscle but without proper nutrition, it won’t give you the physique you desire. In reality, without an adequate diet that is balanced and contains calories, your workouts are wasted on building none of the muscle. Below are the 10 effective meal plan tips to gain muscles.

Best Muscle-Building Foods That Help Build Lean Mass

Meal Plan Tip #1: Eat Carbohydrates

Carbs are the most important fuel source for fuel for the body. They are vital for guiding your body through intense exercises and helping you stay motivated all day long. Consume starchy carbs like pasta, rice, and bread to supply enough energy for a high-intensity workout. You can also try starchy veggies such as corn, potatoes, and cassava.

Meal Plan Tip #2: Consume Protein

These are the most important nutrients that support the long-term growth of muscles. It also provides enough satiation to get you through your day without consuming unhealthy snacks. Consume lean proteins such as the lean meat of beef and skinless poultry and fish every day to boost your recovery from a tough workout.

Meal Plan Tip #3: Consume Vegetables

All vegetables are full of fibre and nutrients that help with metabolism, digestion, and the growth of muscles. Green leafy vegetables like watercress, spinach, kale, and broccoli with high levels of iron folate, vitamin A, and vitamin A help you recover after intense workouts. Also, vegetables contain antioxidants that help prevent muscle injury and muscle recovery.

Meal Plan Tip #4: Choose Fibre

A very essential nutrient for a healthy digestive system and fuel-efficient workout is fibre. Fibre can slow down digestion, provide your body with more energy, repair damaged cells, and help you stay fuller longer so you won’t have the urge to snack when you’re not working out. High-fiber foods include whole wheat bread, brown rice, oats, beans, and legumes.

Meal Plan Tip #5: Gobble Healthy Fats

One of the meal plan tips to gain muscles is to consume healthy fats that are vital to an optimum diet. They provide your body with energy, make you feel fuller for longer, and help in muscle recovery. Healthy fats include avocados, extra-virgin olive oil, fatty fish, nuts, like walnuts and almonds, and seeds such as sunflower seeds.

Meal Plan Tip #6: Stay Hydrated 

Drinking plenty of water is important for anyone trying to stay healthy and hydrated. But if you’re looking to gain muscle, proper hydration becomes even more crucial. That’s because when you work out, you sweat and lose fluids that need to be replaced. Not only does this dehydration lead to fatigue, but it can also prevent your body from building muscle. 

What Food to Avoid

Meal Plan Tip #7: Avoid Alcoholic Drinks 

Although drinking alcohol in moderation or for special occasions will not impact your muscle gains, excessive drinking could hinder the growth of your muscles. According to a study, people who consumed alcohol after exercising had a lower rate of muscle growth even when they ate protein. Alcohol doesn’t offer any nutrients. It’s better to spend those calories on foods with nutrients that aid in muscle growth.

Meal Plan Tip #8: No to Sugary Drinks and Food

Drinks and food containing added sugar increase your blood glucose levels and can cause insulin to store calories as fat. If your blood sugar levels rise after consuming sugary drinks, it is possible that your body won’t be as effective in building protein (muscle) since it breaks the protein down instead of building it.

Meal Plan Tip #9: Lessen Refined Carbohydrates

Refined carbs (white bread, rice, and everything made with refined grains) can rapidly increase the blood sugar levels of your body, which can alter the process of protein synthesis.

Meal Plan Tip #10: Steer Away From Fried Food

If you’re going to the gym for long durations, you’ll likely need to eat a meal so you don’t feel hungry.  It’s recommended to stay clear of deep-fried food since they are more difficult to digest and could cause stomach upset. If you’re suffering from stomach issues, it’s likely that you won’t be able to complete your exercise as hard as you would like, which could affect muscle gains.

Get Custom Nutrition Plan to Speed Up Your Body Transformation with Perform Coaching

If you’re serious about body transformation, you need to be strategic about your nutrition. That’s where Perform Coaching comes in. With Perform Coaching, you can have custom nutrition plans that are tailored to your specific goals, whether you’re looking to gain muscle or lose fat. We also offer meal plan tips to gain muscles and help you stay on track. Our experts will teach you how to fuel your body for optimal results. 

Perform Coaching specializes in male and female body transformations with the following:

  • Personalised Action Plan
  • Customised Nutrition Plans
  • Weekly Check-Ins
  • Fully Bespoke Training Program
  • Daily Support and Accountability
  • A Thriving Community
  • Exclusive Coaching Hub

Our team of experts will create a customized strength-training program tailored to your unique goals. We’ll also provide ongoing support and motivation to help you stay on track.

With our help, you’ll be able to speed up your body transformation and reach your goals in no time. Book a discovery call with a professional Perform Coach today to get started.

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