Muscle development is better stimulated if the body is continually supplied with adequate nutrients. It is therefore better to absorb your protein quota and your calorie ration in several meals spread over the day, rather than respecting the traditional scheme of 3 meals per day (breakfast, lunch, dinner).
In general, we advise you to eat approximately every 3 to 4 hours.
If there is a time to absorb protein, it is right after your session. The protein shaker does the job well and will give you everything you need at once. This will be your post-workout reward.
What is the reasonable rate of weight gain?
You should aim for an increase of 0.5 to 2 pounds of body weight per month. You can only build muscle at a certain rate. If you gain much more than 2 kg per month, you are probably gaining more fat than muscle. It will then be necessary to review the total amount of calories consumed downward.
Nevertheless, these figures are valid when you are a beginner in bodybuilding. Over the years your weight will stabilize once you are already muscular. Changes in your physical appearance will then become “details” and the gains in mass and weight will be smaller and smaller.
Strength training is a lot of work for sometimes long results. You should not expect to see spectacular results from the first months of training. Remember to take a picture of yourself to see your transformation.
Hydration and bodybuilding
Hydration is part of the diet. It is a pillar that should not be overlooked in order to avoid injuries in particular.
The basic metabolism requires drinking at least 1L of water per day. When you do weight training, that number naturally increases. It is therefore essential to drink enough before the sessions, during the sessions and after the sessions. No need to wait for thirst, drinking should be a real ritual.
Between exercises, it is more advisable to drink small amounts often than once a large amount.
How Many Meals Should You Eat Each Day?