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how to gain muscle the healthy way

How Many Meals a Day Do You Need to Build Muscles?

Looking for the fastest ways to build muscles then getting the best nutrition is a most. When it comes to achieving safe muscle gain that sticks for long, you can’t make it without the proper diet and having a meal plan. Well,  your muscle gain is the output of things that you do, and exercise is not the only input.

In the bodybuilding culture, there are many theories about how many times you have to eat every day. These myths show that you are going to improve your metabolism, develop muscle mass, and minimize weight if you eat the recommended amount of meals every day.

Some people say you should eat 3 meals a day and others say that you should eat 6 meals a day. So what’s the number of magic? Well, we will get to  the figures, but first, let’s have a look at;

How much to Eat

The first thing you will have to do is to set your calorie intake for development. You have to provide an excess of calories to your bloodstream, which is the extra fuel that your body then uses to produce the new lean muscle mass tissue.

Most people need approximately 20 calories per pound (or 44 kcal/kg) to gain muscle mass. For example, a male of 180 pounds (82 kg) needs a daily intake of calories of 3600 (20 kcal x 180 lb = 3600 kcal).

Calorie counting is something that can help you reach your muscle gain goals. This means that you develop slender muscle and minimize fat accumulation in a way that the body can efficiently handle. The effect is around one pound of muscle every 6-7 days.

A Little Tip

Finally, the last piece of advice to note to learn how to create muscles is to use liquid calories. Trying to eat whole foods with such a high-calorie intake can cause a number of people some digestive strain, so mix up a high-calorie shake with added protein all so often.

Combine some milk, protein powder, Greek yogurt, frozen or fresh fruit, flaxseeds, or almond butter and if desired, some ground-up oatmeal to improve calorie intake.

How many meals a day to gain muscle?

Well! there is no exact number and the meal plan may impact different people with different rates of growth. Researchers and professionals have performed numerous studies to assess how the amount of meals influences metabolism, muscle gain, and weight loss. They checked all possible scenarios for safe, active people, and overweight people. Here are the findings from the research:

Multiple Meals in a Day

Some experts claim that if you eat 6 to 9 meals a day and stick to your daily calorie intake, your metabolism will be dramatically improved and your muscle will grow quicker. This hypothesis was well disregarded when studies found that the rate of metabolism is still the same if you eat 9 times a day or 3 times a day.

More Meals = Muscle Growth

Some experienced bodybuilders say they should eat protein meals more often during the day to ensure that the body gets enough. This protein will then be used to build and strengthen lean muscles.

Researchers once again disproved this. Although you need protein, you really don’t have to spread it and eat it over six or seven meals. The aim is to reach the daily intake without fail and this will help you develop muscle.

An average man needs about 4-6 meals a day plus the right amount of exercise for steady muscle growth. However, the count can vary depending upon various other things from the current state of your body to the type of diet you choose. There are several other benefits of having an organized meal plan;

  • You will have  a steady supply of energy
  • Your body will get the proper nutrition for growth
  • You won’t be overeating and won’t be tempted by junk food

Here at Fast Fuel Meals, we have a  meal plan dedicated to the Muscle growth. It makes the best plan for a busy adult who has very little time to think about cooking food.

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