Eat after you exercise To help your muscles recover and to replace their glycogen stores, eat a meal that contains both carbohydrates and protein within two hours of your exercise session if possible. Consider a snack if your meal is more than two hours away. Good post-workout food choices include: Yogurt and fruit.
How many extra calories should I eat to gain muscle?
Most people require around 20 calories per pound (or 44 kcal / kg) of bodyweight to gain muscle mass. Using a 180-pound (82kg) male as an example, the required daily calorie intake is 3600 calories (20 kcal x 180 lb = 3600 kcal).
Should I eat more calories than I burn to gain muscle?
First of all, building muscle requires a positive energy balance, which means that you have to take in more calories than you burn. So the question of how many extra calories you should eat to gain muscle mass depends on how many calories you are burning each day.
Should I eat 3000 calories a day to gain muscle?
Finally, if you are trying to gain weight or build muscle, following a 3000 calories bulking diet will be helpful if your TDEE is lower than 3000 cal.
What happens if I lift weights but don't eat enough calories?
Lifting and doing strength training without adequate nutrition, especially without enough protein, can actually lead to loss of muscle tissue. Furthermore, if you aren't eating right you won't have the energy to do the workouts that lead to muscle gain.
What happens if you eat too much calories and work out?
Stick to Your Normal Exercise Routine But don't do a mega-workout to try to burn off all the calories you just ate. “If you overload and do more than your regular routine, you could strain a muscle, you could hurt a joint. So muscle soreness may set in. Then you can't exercise,” Laquale says.