Step #1: Eat the Right Food
To build muscle you must feed your body with nutrient-dense foods that are good sources of protein, carbohydrates and healthy fats. Carbs help give you energy, while protein is the building blocks of muscle; and fats can help with cell function. Avoid foods that are high in fat, like deep-fried foods, processed foots, refined foods and commercial baked foods. Eat fruits, vegetables, lean meats, low-fat dairy, whole grains, fish, beans, nuts and seeds.
Step #2: Drink Plenty of Water
Muscle tissue has a high percentage of water. To keep you muscle and body hydrated, make sure to drink enough water throughout the day. The institute of medicine, recommends that women get 2.7L of water a day and men get 3.7L.
Step #3: Eat Multiple Meals a Day
Eating every 2 to 3 hours through the day can give your muscles a constant supply of nutrients and it can also give you sustained energy. Make sure these foods are a balance of protein and complex carbs. Example: Baked salmon with sesame broccoli and brown rice.
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