16. Bring Order To Your Orders
When ordering food, whether it’s from a restaurant or meal prep service, prioritize your muscle-building goals. Look for dishes rich in proteins, complex carbs, and healthy fats, and order meals in a way that aligns with your nutritional needs. Be specific with your order to avoid ingredients that are counterproductive to your diet, and don't shy away from asking how the food is prepared. Opting for baked, broiled, or steamed options over fried is a small decision that can make a significant difference in your diet quality.
17. About That Fast Food Meal
While fast food is convenient, it's rarely conducive to a muscle-building diet due to high-caloric meals often loaded with unhealthy fats and simple carbs. If you're in a pinch, look for the healthiest options available—grilled chicken sandwiches (without the mayo), salads with lean proteins (watch the dressing), and avoid upsizing your meal. Always opt for water or unsweetened iced tea instead of sugary sodas. Making these smarter choices can help you stay on track, even when you're short on time and options.
18. Eat A Pre-Bed Snack
Feeding your muscles before bed can help stimulate muscle repair and growth overnight. Opt for a snack that's high in protein and contains some healthy fats, which can slow digestion and provide a steady release of amino acids while you sleep. Casein protein, found in dairy products like cottage cheese or a casein protein shake, is an excellent choice due to its slow-digesting properties. This practice can make a significant difference in your muscle recovery and growth, ensuring you're building muscle around the clock.
19. Creatine Boosts Metabolism
Supplementing with creatine can not only enhance your performance during high-intensity workouts but also may help increase your metabolic rate. By improving your overall training performance, creatine enables you to work out harder and build more muscle, which can naturally boost your metabolism. Adding a creatine supplement to your diet can be a game-changer, particularly during resistance training, as it helps replenish your muscles' energy stores more rapidly.
20. The Three Amigos
For muscle building, the 'three amigos' of macronutrients—proteins, carbohydrates, and fats—are essential. Protein supports muscle repair, carbohydrates provide energy, and fats play a key role in hormone production. It's crucial to not only include all three in your diet but also find the right balance that works for your body and your training regimen. Tailoring the intake of these macronutrients to your workouts and recovery needs can optimize muscle growth and ensure your body has the necessary resources to perform and improve.