It's all about strength training and adding lots of protein into your diet.
What to Eat to Gain Muscle
Nutrition is also key when it comes to building muscle. You want to make sure you're fueling your body properly to support your rigorous workouts and eventually see gains.For muscle growth, White recommends eating about 1.2-2.0 grams of protein per kilogram of bodyweight each day. For a 150-pound person, that's 82 to 136 grams of protein a day.It's a good idea to split up your protein consumption across the day.
You also need to be eating in a calorie surplus to see those gains. Michael said that you need those extra calories to build new muscle tissue."Women sometimes don't eat enough overall calories," she said.
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