Eat plenty of calories. Building muscle requires burning calories. It's important to eat sufficient calories to fuel muscle growth while you're training. That said, not all calories are equally great for building muscle; you'll want to eat healthy, whole foods that will nourish and restore your muscles, rather than depleting your body.You also need to remember that even if you don't like vegetables you still need it for stronger muscle.
- Be sure to hit all the basic food groups. Eat loads of fruits and vegetables, fish, eggs, and lean meat, whole grains, and healthy oils and fats.
- Avoid sugar, processed flours, salty snack foods, fried foods, and foods packaged with additives and preservatives.
Consider creatine supplements. Creatine is a popular supplement that has been shown to safely increase muscle mass. It's an amino acid that is naturally produced by the body to make muscles bigger and stronger. If you take the correct dosage, you may see improvements in your muscle tone more quickly.
- Creatine comes in powdered form, and must be mixed with water in order to activate.
- Beware other substances on the market that claim to be able to boost your muscles quickly. Before you decide to try a product, do some research to find out whether it has been scientifically tested for safety and efficiency.
Get a healthy amount of sleep. Many people take this step lightly, but it's absolutely essential when it comes to building muscle. If you don't get enough sleep, your body won't be in tip-top shape during workouts. That means you won't be able to work out as hard or lift as much as you otherwise would, not to mention you'll be more prone to injury if you're feeling sleepy. Get at least seven to eight hours of sleep per night, possibly more depending on your individual needs, during heavy workout periods.