Here are Adam’s 3 essential tips for eating to gain lean muscle:
1. Eat 40/30/30. Each meal should contain a ratio of 30%-40% protein, 20-30% Carbohydrates, and 25-35% fat. The proper ratio allows the nutrients to work together in digestion to create stable blood sugar, and maximum absorption of nutrients into the small intestine.
2. Eat every 3-4 hours. This will provide a steady stream of nutrients and stabilize blood sugar throughout the day. Your body needs a steady stream of protein in order to create an anabolic (muscle building) environment.
3. Not all protein is created equal. Complete proteins, like those found in meats, fish, chicken, eggs, soybeans, and quinoa, are more bioavailable than incomplete proteins like those found in most vegetables, beans and grains. Incorporate a high-quality complete protein into each meal to provide the nine amino acids that are essential for adding muscle tissue.