Five tips to help you build muscle mass

By following these fivetips, you’ll be able to build muscle mass more efficiently and quickly

By following these fivetips, you’ll be able to build muscle mass more efficiently and quickly, Qazet.az reports.

First. Eat protein with each meal to boost your muscle mass

You need protein to build and maintain muscle. To achieve this, you should be looking to eat at least 1g per 454g of body-weight. That’s 200 grams per day if you weigh 91kg. The easiest way to get this amount is to eat a whole protein source with each meal. These include:
• Red meat. Beef, pork, lamb, etc.
• Poultry. Chicken, turkey, duck, etc.
• Fish. Tuna, salmon, sardines, mackerel, etc.
• Eggs. Don’t believe the cholesterol myths. Eat the yolk.
• Dairy. Milk, cheese, cottage cheese, quark, yogurt, etc.
• Whey. Not necessary but great for easy post workout shakes.
• Try vegan options too, such as lentils, tofu, seeds and nuts.

Second. Eat carbs only after yoour workout

While you need carbs for energy, most people eat more than they need. Limit your carbohydrate intake to after your workout only.
• Eat fruit and vegetables with all meals. These contain few carbohydrates compared to whole grains with the exception of corn, carrots and raisins.
• Another Carbs Post Workout Only. This is rice, pasta, bread, potatoes, quinoa, oats, etc. Avoid white carbs and eat whole grain.  

Third. Drink waterto help you build muscle mass

Strength training causes water loss through sweating which can impair muscle recovery and thus, it won’t help you increase your muscle mass. Drinking water prevents dehydration but also hunger since an empty stomach can make you think you’re hungry.
Fourth. Eat healthy fats

Healthy fats improve fat loss and health as they digest slowly. Make sure you balance your fat intake, eat healthy fats with every meal and avoid artificial trans-fats and margarine.

Fifth. eat breakfast and after that try to eat every three hours

This gives you an immediate burst of energy and helps you to stay full until your next meal or snack. Your best bets if your trying to build muscle mass are omelettes, smoothies and cottage cheese.Eating the right thing at the right time is crucial for helping you boost your muscle mass. The easiest way is to eat your breakfast, lunch and dinner as usual, interspersed with meals post workout, pre-bed and with two snacks in between. By keeping your food intake up, it will mean you won’t be as hungry, because eating smaller meals more often versus a few big meals will decrease your stomach size. You’ll feel full more quickly and your waist will trim, while you’ll also have fewer cravings.