TOP 10 DIET TIPS FOR BUILDING MUSCLE – MIKE BURT (ONE PERFORMANCE UK)
Mike Burt is a former European Powerlifting Champion, veteran of the personal training world and the founder of One Performance UK, a premium provider of Personal Training and Sports Therapy services, located in Richmond. Here, he gives us his top 10 diet tips for gaining muscle mass. To find out more about One Performance UK, go to http://oneperformanceuk.com or contact firstname.lastname@example.org.
1. Maintain a calorie surplus – muscles won’t grow unless you consume more calories than you burn. Find the sweet spot by gradually increasing your intake, whilst following a hypertrophy training programme, until you start to see results.
2. Track protein – whilst training, aim for between 1.5 – 2.5g per kg bodyweight daily.
3. Meat & eggs – animal proteins are more favourable than plant sources or synthesised proteins. They are complete protein sources and also help promote testosterone levels.
4. Healthy animals – wherever possible, choose free-range, grass-fed and/or organic. You’ll get superior nutrient content and healthy fat ratios.
5. Mix your meats – rotate your meat sources as much as possible but avoid processed meats. Consider diverse and exotic options too; kangaroo meat is a personal favourite!
6. Protein shakes – a whey protein shake immediately after training is extremely effective, but don’t overdo it. Opt for food sources for the majority of your protein needs.
7. BCAAs – branched-chain amino acids are essential for muscle building but you don’t have to rely on supplements. You can meet your needs naturally if you eat enough protein from varied sources.
8. Don’t forget carbs – it’s not just about protein; carbohydrates are just as important. Increase carb intake to support muscle growth. Extreme “hardgainers” may require 500g+ per day!
9. Clean calories – for those with high calorie requirements, e.g. “hardgainers”, it’s often tempting to eat junk food in order to reach macro targets. Instead, try to keep it clean by relying on natural but nutrient dense foods. Eat plenty of healthy fats (e.g. nuts, avocados, coconut oil), opt for full fat dairy and drink calorie dense smoothies.
10. No magic pill – don’t blindly believe the multi-million dollar marketing campaigns! 99.9% of your muscle gains will come from training well and eating real, nutrient dense and unrefined foods.