When you are building muscles, the first thing to do is to find a healthy balance in your energy levels. To do this, you have to consume more calories than you burn them. (Check out potato nutrition facts to see how many calories you can gain from potatoes). To build a pound of muscles, you need about 2,800 calories. The following tips will teach you how to gain muscle mass healthily and effectively.
Up your training: your training volume is a multiplication between your number of reps and sets. This is what determines how you grow your muscle (hypertrophy). It may, however, thrill you to learn that you might have to go less in weight to boost your muscle mass.
Have strength goals: rather than setting your mind on gaining certain pounds of muscle, which at the end may be beyond your reach, try to get stronger. When you increase your strength, your body will be able to gain more muscle fibers especially those that make the most difference in terms of your physique. When you train your strength, your goals will be attainable and solid.
Take carbs after your workout: studies have shown that you will gather more body mass faster during your rest days when you take carbohydrates. Potato nutrition facts will show you that potatoes are very high in carbs. You can try adding it to your meals.
Add fruits and vegetables to your meals: most fruits, although not all of them are low in calories. This means that you can eat as much as you want without gathering fat or weight. They are also very rich in vitamins, minerals, fibre, and antioxidants. These nutrients will aid digestion. Remember that you have to beware of excess sugar as some fruits have high sugar content.
Eat every three hours: if you must build your muscle, you have to learn to eat the right things at the right time. The best way to do this is to take your breakfast, lunch, and dinner when due. You can then break your meal routine by taking meals after a workout session and your bedtime snacks in between. If you increase your food intake, you will not get hungry often. Taking small meals at intervals will reduce your stomach size.
Consume more protein: remember that exercises break down your muscles. Proteins rebuild these muscles. The harder you go with your lifting exercises, the more you need to take muscle-building foods. The best of these foods are proteins as they help to substantiate your recovery. Potato nutrition facts will tell you how much proteins you can get from potatoes.