Most people’s fitness goals are centered around losing weight, because it’s very common to have excess fat nowadays. However, there are plenty of people who are actually a bit underweight, and could benefit greatly from putting on some pounds in the form of lean muscle.
In order to do that effectively, you might have to add some calories to your diet to promote better muscle growth. Just as your body can turn excess calories into fat, there are calories that you can turn into muscle.
Free Report: 9 Strength Training Myths For WomenWhy Eat Calories You Can Turn into Muscle?
Lean muscle is a good thing because it helps us to maintain a good posture and increases bone health. Bones begin to deteriorate over time, which can make them susceptible to breakage in old-age, so anything that strengthens your bones is good.
Muscle is also more metabolically active than fat, so having more muscle can contribute to keeping the pounds off.
How Do Calories Turn into Muscle?
When you work out and feel sore afterward, your body repairs itself using the nutrition from the food you eat in order to create stronger and larger muscles. Having the right nutrition and having enough nutrition is very important for this, because the wrong kinds of calories can leave you without the proper food you need to put on muscles.
Arguably the most important part of your diet for putting on muscles is protein. Proteins are the building blocks of your body, and you need plenty of them for your muscles.
Clean Sources of Protein
Clean sources of protein like chicken are a staple of many weightlifters’ diets because they provide plenty of protein without things like grease, fat, and extra carbs. Meat and poultry, like beef, chicken and turkey contain the highest amount of protein. Fish and seafood (including canned tuna) are also good clean sources.
If you’re a vegetarian, there are many good plant-based sources of protein. These include beans, lentils, chickpeas, quinoa, nuts and seeds.
Protein Shakes
If you need a bit of an extra boost, there are always protein shakes. Protein shakes are a great way to get in a boost of protein after a workout, and they can be made in seconds. Most often you’ll see people buy protein powder and mix it into water or milk to make a shake.
Chances are, you’re most familiar with whey protein, which specifically helps with muscle growth directly after a workout. This powder comes in all kinds of flavors, so you’re sure to find one you like.
There are other supplements that you can take to increase your caloric intake as well. For example, mass gainers are a type of shake similar to protein powder, but with a bunch of other added calories and nutrients to help you put on weight in general. This can be helpful if you’re finding it hard to eat a lot throughout the day, which can be both costly and uncomfortable. By condensing a lot of calories and nutrients into one single shake, your body is more likely to put that mass to use.
9 Strength Training Myths For Women
One of the biggest myths about exercise and losing weight is that women shouldn’t lift weights as part of their exercise plan. They think it will make them bulky. That’s a myth. It will not happen. Women can, and should, lift weights. It helps you lose weight, builds lean muscle, improves sleep, sex, and so much more. Lifting weights also increases the number of calories you burn every hour of every day. To get the real truth, download my free report 9 Strength Training Myths For Women.
