The Sports Archives – 8 Essential Tips to Help You Gain Muscle Mass

Are you looking to get stronger and build muscle? If so, you’re in good company! Unfortunately, many people want to put on some size but don’t know where to start. In this blog post, you’ll find eight essential tips that will help you gain muscle mass and become a strong person.


Image Credit

Eat Healthy Fats

You can’t gain muscle mass if you’re only eating carbs. Your muscles need protein and healthy fats from foods like eggs, fish, coconut oil, olive oil, butter beans, or avocados to grow. So it will be best if you get these nutrients in your diet, whether through food intake or a vigor supplement.

Consume Carbs After Workout

Carbs are an essential part of your diet. They will help you have more energy and keep blood sugar levels stable (which prevents cravings for unhealthy foods). When it comes to getting leaner, you want the calories from carbs to come after a workout because that’s when you’ll use them for muscle recovery rather than store them as fat.

You want to consume carbs around 30 minutes after a workout because your body has the highest insulin sensitivity, which will cause you to use them for energy instead of storing with them. It will help if you get these nutrients from whole foods or supplements (like protein bars) rather than sugary drinks like Gatorade and Powerade.

If you wait too long, your muscles will start to use carbs as energy and convert them into fat cells rather than using the nutrients in foods for recovery. You also want to avoid eating a lot of protein before bed because it can increase cortisol levels (which leads to muscle loss).

Consume More Proteins

Your muscles need protein to grow. So it will help if you consume a high-quality protein shake after a workout or with breakfast to give your body the building blocks it needs for muscle growth and recovery. It’s also essential that you eat lean sources of proteins like eggs, fish, lentils, beans (black soybeans), white chicken breast meat without skin, and more.

You’ll also want to avoid carbs before bed because they can lead to high cortisol levels, a stress hormone that causes muscle loss over time. Instead, you should consume proteins from whole foods or supplements (like protein bars) before going to sleep for your muscles to get the nutrients they need for growth and recovery.

You should try to consume at least one gram of protein per pound of bodyweight while you’re working out because your muscles will need it for growth and repair after a strenuous workout session. 

Don’t Skip Breakfast

If you’re skipping breakfast or just eating a piece of toast for the morning meal, your body will go into starvation mode and use muscle proteins as energy. Ensure that you include eggs, fish, yogurt (Greek-style), oatmeal, applesauce with cinnamon on top, milk with protein powder mixed in it, or something similar to provide your body with the nutrients it needs for muscle growth and recovery.

Use Supplements

To get all of the essential nutrients your body needs for muscle growth, you can also use supplements like whey protein (which is easily absorbed and helps with recovery), creatine, beta-alanine, glutamine, L-glutamine, or nitric oxide. These products are available in many different forms, such as powder packs to mix into water, pills that dissolve under your tongue, or pre-mixed beverages.

Eat More Whole Foods

If you’re trying to gain muscle mass, you must eat various whole food sources like beans and eggs. You should also make sure that most of your calories come from natural foods rather than processed ones. Processed carbohydrates can lead to fat storage because they have more sugar in them, which causes your blood sugar to spike and then crash.

Hydrate More

When you’re working out often, it’s essential to consume more water. It can help with muscle recovery and growth because your muscles will be able to take in the nutrients they need from whole foods and supplements at a higher rate if they’re not dehydrated. Ensure that you stay hydrated by drinking plenty of fluids before workouts or during a break to prevent muscle loss.

Eat After Every Three Hours

If you’re working out often, it’s essential to eat every three hours. Your muscles need nutrients for growth and recovery after a strenuous workout session, so make sure that you include protein from lean sources like eggs, fish, and beans to keep your body full of fuel. You also want to avoid carbs before bed because they can increase cortisol levels, which leads to muscle loss over time.


The best way to ensure that you’re getting enough protein and carbs is to consume them in a balanced way through whole foods or supplements. Keep these tips in mind as you embark on your journey towards gaining muscle mass and being the strong person that everyone admires!


This entry was posted in Bodybuilding and tagged , , , , , , , . Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s