Tag: Diet for gains

Body composition changes, like gaining muscle, are as dependent on diet as they are on exercise. This leads many to wonder, can you build muscle if you don't eat healthy? The answer, while technically yes for some, reveals a complex truth about the quality of your gains and the long-term cost to your health.

According to research, sodium is a vital electrolyte for muscle contraction, nerve function, and fluid balance, making it critical for anyone pursuing muscle gains. However, the role of salt, which contains sodium, is often misunderstood in the bodybuilding and fitness world, leading to counterproductive dietary choices.

According to the National Academy of Sports Medicine, consuming 1.5 grams of alcohol per kilogram of body weight after a workout can decrease muscle protein synthesis by up to 37%. So, will 4 beers stop muscle growth? The answer isn't a simple yes or no, but rather depends on how often you drink, your total volume, and when you consume it relative to your training.

Protein synthesis, the process of building new muscle tissue, relies heavily on dietary intake. To answer the question, **what is the best thing to eat when building muscle?** one must understand that a balanced approach is key, prioritizing high-quality protein, complex carbohydrates, and healthy fats in a consistent surplus.

According to a 2018 study, consuming high-quality protein strategically can optimize muscle mass gains. The question of when to eat to maximize muscle growth has evolved beyond the mythical 'anabolic window' to a more nuanced approach, emphasizing consistent daily intake alongside tactical meal timing.