“What to eat to build to build muscles?” is the most frequently asked question. I won’t name the particular products as all products have labels listing the nutrients they contain. I am going to name the basic principles of the diet to follow to gain muscle weight. It matters what you eat, but it also matters how you eat and when you eat. So let’s find the answers to all these questions.

First of all I want to share with you some tips on how to eat. The first rule of the bodybuilder is to eat more frequently. Try to eat every two hours from 8 am to 10 pm

When to eat? It depends on the training time. The best time to eat protein is before training. That way you are giving your muscles the material to grow. The best time to eat carbs and fat is two hours after training. In this way you recover the energy that the muscles need to recover after training. If you eat carbohydrates and fats 2 hours after training, they are not converted to fat but completely absorbed by the muscles. All you get is muscle gain, not fat.

Some dietitians suggest increasing the amount of food you eat. They are right as long as you pay attention to what you are eating. The recommended nutrient ratios are: protein 30%, carbohydrates 40-50%, fat 20-30% of daily nutrients. Protein intake is crucial for building muscle. You should eat 1 gram of protein for every pound of body weight every day. This is the minimum amount needed for progressive muscle growth. Don’t get too excited about protein. The maximum amount of protein that our body can metabolize is 2 grams per pound of body weight.

The amount of fat and carbohydrates to eat should be determined by your type of metabolism. If you eat a lot and stay slim, then your metabolism is very active; if you eat very little but gain weight, your metabolism is slow. So if your metabolism is active, you probably need more energy, more fat and carbohydrates. If your metabolism is slow, then there is no need to increase your intake of fats and carbohydrates. The only thing that needs to be changed is the amount of protein.