If you want to gain muscle mass, you must focus on not only the quality and quantity of your food but also the quality of training. At this present time, it’s challenging to get to a gym and get the work done right – therefore, we have to exercise some flexibility to do the best we can in the situation. Nutrition is excellent because it accelerates your recovery a lot more so you can train harder.
Five ways to build muscle mass without spending a lot of money
- Consume mostly reasonably priced protein sources. Do your research on this and see what protein sources cost the most money. Usually, it will be red meats and those of the most organic nature. This is great to have sometimes, but every day – it can be quite costly. I would recommend eating more of the reasonably priced protein sourced and constantly swapping for variety. These can be:
- Chicken breast
- Organic eggs
- Egg whites in carton form
- Fresh or frozen seafood
- protein powder – such as whey
- Cottage cheese.
These sources can be used in different meals throughout the day. You are only really limited to your creativity and if you are finding it challenging, go on a platform like Pinterest to get lots of different ideas of how to use the above sources in other meals. I have a lot of recipe ideas on my website as well.
- Make sure you distribute your protein throughout the day. Eating protein triggers muscle protein synthesis and suppresses protein breakdown for several hours so that you end up with more lean tissue. A study in The Journal of Nutrition showed that when participants ate 30 grams of protein at each meal, protein synthesis levels were 25 per cent higher than that of people who skewed their consumption by loading up on protein at dinner. When you spike protein syntheses throughout the day, it will give your body more opportunity to add muscle mass. That’s a very effective strategy in helping you make your protein sources go further.
- Yes, it would help if you ate quite a bit of food. But considering that about 90% of us cannot get access to a gym and lift weights properly, you probably won’t need to eat as much as you think. The only way to build muscle mass is to train intensely and frequently, as well as eating about 44–50 calories per kg of body weight daily. That can range from 3,000 to 3,450 calories per day. It will differ for everyone, but this is a reasonable estimate. Use the sources above and spread them out evenly during the day, and you should be able to hit this. If you find you’re putting on body fat, then taper it down slowly each week until you find your sweet spot.
- Put in lots of vegetables with your meals. This makes your feed go further and also gives your diet some plant protein sources and fibre. Vegetables are required for better gut health and function – not to mention, helping us go to the bathroom without too much stress! Aim for the lower carb variety, such as leafy greens. Get whatever is in season, and even opt for some frozen types. This is still good, and possibly a lot more affordable.
- Go lower-carb on the non-training days. This is more for helping you to maintain body fat levels than anything else. Carbs really should be consumed mostly on your training days and balanced out to the minimal amount when you aren’t’ training. Aim for more vegetable consumption on these days, but still, make sure your protein levels are high enough. You may choose to supplement with some protein powder sources on these days, for ease and efficiency.
- Hopefully, these have given you a good starting point in figuring out how to make the most out of cheaper protein sources, and spacing your protein out accordingly, to get the most out of your food and training.
Hopefully, these have given you a good starting point in figuring out how to make the most out of cheaper protein sources, and spacing your protein out accordingly, to get the most out of your food and training.
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