Good quality nutrition is vital if you want to hit your personal goals. Personal Trainers, professional athletes, and exercise gurus alike (at least those worth their salt) will tell you that reaching physique goals is more than 50% nutrition. At Revive Nutrition, we tend to agree, especially where a novice is concerned. Whether you’re a beginner or heading back to the gym following a lengthy layoff, you may expect to make some serious gains with a regular training programme, although, you won’t achieve them without a suitable nutrition plan.
However, coming up with a solid meal plan can prove difficult, especially if you’re a beginner and new to muscle building, it can be daunting knowing where to begin! As well as focusing on a clean nutrition plan, there are general guidelines and worthwhile habits to build to help increase progress. So, whether you’re looking to bulk up or build lean muscle follow these simple guidelines alongside a Revive Nutrition Meal Plan and soon that “beginner” label will no longer apply to you.
Top tips
Focus on Protein
To build muscle, it is necessary to give your body a hit of protein every few hours to maximise muscle growth while supporting the release of fat-burning hormones. We recommend consuming at least 1 gram of protein per pound of bodyweight on a daily basis. Protein is essential and provides the amino acids that are used as the building blocks of muscle protein.
Your protein choices should come mainly from lean animal proteins such as chicken, turkey, beef, fish, eggs, and dairy, all of which can be found across our delicious range of meals. These are the most complete protein sources, meaning they provide your body with every essential amino acid, defined as those your body cannot manufacture on its own.
Carb Up
After all, you’re going to need fuel to help you build muscle! Therefore, eat about 2-3 grams of carbohydrates per pound of body weight each day. Although protein is the most critical macronutrient for muscle growth, carbohydrates follow as a close second. Carbs are stored in your muscles as glycogen, and both keep your muscles full and large and fuel them during workouts.
For most meals, stick with slow-digesting carb sources such as whole grains, oatmeal, sweet potatoes, beans, fruit, and vegetables. All of which can be found in our delicious menu range.
Don’t avoid fat
If you’re looking to build muscle, do not avoid fat! Roughly 20%-30% of your total daily calories should come from good sources of fat, otherwise known as monounsaturated and polyunsaturated fats. Unlike the inactive general population who are advised to eliminate their saturated fat intake, 5%-10% of your fat calories should be saturated because higher-fat diets appear to maintain testosterone levels better than low-fat diets. Don’t forget, maintaining optimal levels of testosterone, is paramount for building muscle mass and strength and for avoiding fat gain.
Choose red meats such as the Beef Brisket found in our Hubei Noodles and Beef Mince which can be found in our Swedish Meatballs for your saturated fats (these also provide quality protein); and fatty fish such as our Teriyaki salmon which also provides a huge source of essential, omega-3 polyunsaturated fats.
Meals to buy to build muscle
• Chicken & Rice
• Tandoori Chicken
• Chickpea Makhani (V)
• Jerk Chicken
• Teriyaki Salmon
An example meal plan – Template
Breakfast: 2 large eggs, with thick wholemeal toast
Morning Snack: Protein shake (whey protein)
Lunch: Revive Nutrition – Jerk Chicken
Mid-afternoon Snack: Protein bar
Meal 5: Revive Nutrition – Hubei Noodles
Snack: Protein bar or protein shake
Meal 6: Greek yogurt with berries
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