How should I distribute my diet if I want to have my first meal at 8:30 de second at 1:30 and the last at 5, I’m a 18 year old 70kg 176 cm tall male who is trying to grow muscle
Sources:
Here’s a diet plan you can consider to support muscle growth based on advice from the experts:
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First Meal (8:30 AM):
- Focus: High-quality protein intake.
- Protein: 30-50 grams (e.g., eggs, lean meats, or a protein smoothie).
- Carbs: Moderate amount of complex carbs (e.g., oatmeal or whole-grain toast).
- Fats: Healthy fats (e.g., avocado or nuts).
- This meal is crucial for stimulating muscle protein synthesis and setting a positive metabolic tone for the day 1 2.
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Second Meal (1:30 PM):
- Focus: Continued protein intake.
- Protein: Another 30-50 grams (e.g., chicken, fish, or tofu).
- Carbs: Complex carbohydrates (e.g., brown rice, quinoa).
- Fats: Healthy fats (e.g., olive oil, seeds).
- Make sure this meal aids in hitting your overall daily protein target, crucial for maintaining muscle protein synthesis 1 3.
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Third Meal (5:00 PM):
- Focus: Final protein intake to support overnight recovery.
- Protein: Around 30-50 grams (e.g., turkey, beef, or a casein protein shake).
- Carbs: Complex carbs (e.g., sweet potatoes, vegetables).
- Fats: Moderate healthy fats (e.g., salmon or a handful of almonds).
- This meal helps maintain your muscle during overnight fasting and supports muscle recovery and repair 1 3.
Additional Tips:
- Total Protein: Aim for about 1 gram of protein per pound of body weight daily. For you, that would be approximately 155 grams of protein 1 4.
- Hydration: Drink plenty of water throughout the day.
- Exercise: Ensure your diet complements a well-structured strength training program.
Always consult with a healthcare or nutrition professional before making significant changes to your diet.
RELATED QUESTIONS-
Are there supplements that can help?
Sources:
For muscle growth, and his guests on the often recommend several supplements:
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Creatine:
- and agree that creatine is highly effective for muscle hypertrophy, strength, and overall recovery. It also has cognitive benefits such as improved memory and decision-making 1.
- Recommended Dose: 5 grams per day.
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Beta-Alanine:
- This supplement helps with muscular endurance, particularly during high-intensity exercise lasting 60-240 seconds. It can improve both anaerobic and aerobic performance 2.
- Recommended Dose: 2-5 grams per day.
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Essential Amino Acids (EAAs) and Branched-Chain Amino Acids (BCAAs):
- Supplementing with EAAs or BCAAs can support muscle health, especially if protein intake from food is inadequate. They are crucial for muscle protein synthesis 3.
- Example: Adding EAAs or BCAAs during lower-protein meals to reach the necessary amino acid threshold.
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Multivitamins:
- Basic multivitamins can help cover essential micronutrient needs, particularly vitamin A, zinc, magnesium, calcium, and vitamin D, which support muscle recovery and overall health 4.
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Protein Powders (e.g., Whey Protein, Casein):
- These can help meet daily protein requirements, essential for muscle growth and recovery. Whey protein is particularly bioavailable and effective for muscle protein synthesis 5.
Additional Tips:
- Nutrient Timing: Include both protein and carbohydrates in each meal to stimulate insulin, which is anabolic and aids in muscle recovery 4.
- Hydration: Maintain adequate hydration for optimal performance and recovery.
Remember to consult with a healthcare professional before starting any new supplement regimen.
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