When it comes to building muscle it's often considered that 90% of success comes from your diet and I'm a firm believer in this. No matter how hard your train and how long you rest without adequate nutrition you're setting yourself up for failure.
No matter if your goal is to add lean muscle mass or shed unwanted body fat your nutrition is key and although these two goals can often seem miles apart the difference is marginal and often comes down to simply altering the amount of carbohydrates and overall calories you ingest on a day to day basis.
Meal placement is often the hardest part of nutrition for people to get under control, it is widely accepted that eating between 5-7 meals per day is required for both weight loss and muscle gains, these meals are spaced 2-3 hours apart throughout the day and contain roughly equal amounts of macro nutrients based on your daily intake.
So for example if you were aiming to eat 300g of protein 300g of carbohydrates and 60g of healthy fats per day you would aim to eat six meals made up of 50g protein 50g carbohydrates and 10g of healthy fats.
It's this part of the day to day diet people often struggle with due to their daily schedule considering most people will work from around 9am to 5pm this means that if you were to eat breakfast at 8am you would then be looking to eat again at around 10-11am and once again at 1-2pm and again at -3-4pm which requires you to find time to eat two to three times during your work day.
This is where most people come unstuck due to bad planning; in reality eating these meals is not hard and will rarely take more than 5-10 minutes. The key to ensuring you are able to eat regularly and eat clean is all in preparation.
Pre preparing food really is key to a successful diet, the evening before or even in the morning before you head to work cook up your meals for the day, it might be bland and it might be boring but 1 chicken breast, 100g of rice and 10g of olive oil/flax seed oil is easy to cook, quick to eat and be heated up in a microwave in only a few minutes or even eaten cold at your desk.
The best part is cooking enough rice and chicken to make four meals takes the same time as cooking enough for one meal. So stop making excuses for not meeting your nutrient needs on a daily basis and start planning for success!
Author Resource:-
Although allot of your sports nutrition should come from whole foods sports supplements are a greta way to ensure you dont become deficient in any aspect of your nutrition
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