A common goal of people who frequent the gym is to build muscle quickly over the summer. Summer is the time when people display their bodies on the beach and by the side of the pool. Gaining muscle will require consistency in your training routine and a commitment to a healthy diet.

Build More Muscle This Summer

(Pixabay / MatanVizel)

The following are a few ideas for bulking up this summer:

  • Eat a big breakfast in the morning – A good breakfast will provide you with energy that you need for your workout. Include quality protein, such as milk and eggs, provided you don’t have any allergy. If you are allergic to milk and eggs, include other protein sources such as poultry and lean beef.
  • Consume a protein shake two hours after breakfast – This will help you reach your protein requirements for the day. You will need about 2 grams of protein per kilogram of your body weight. Protein is essential for muscle growth.
  • Work out two hours after consuming your protein shake – Allow your muscles to warm up before plunging into your routine. Pick eight exercises to focus on, with each one executed in sets of 8 to 10 reps. Give your body about 30 to 60 seconds of rest between sets. Note that compound exercises are more beneficial because they target multiple groups of muscles at once.
  • Drink another protein shake after your workout – Your protein shake should contain carbohydrates and protein at a four-to-one ratio. This shake will assist with muscle recovery.
  • Eat a meal that is high in carbohydrates and some protein within two hours after working out – This meal will replenish the depleted glycogen and return it to optimal levels. It will also ensure an ample supply of calories for muscle growth and repair.
  • Consume a snack two hours after the meal – Your snack should contain carbohydrates, protein and fat.
  • Eat your final meal of the day at least one hour before bedtime – Your meal should contain fibrous carbohydrates and lean protein. Keep your serving sizes modest. Overeating before bedtime could cause you to pack on excess fat.
  • Sleep at least hours per night – Give your muscles an opportunity for repair and growth while you sleep.

Check with your doctor before working out and read up on nutrition requirements. Eating too little protein can deplete your muscles, but too much protein has drawbacks, too.