When it comes to building muscles, all the work put in a gym is only half the battle. The other half is the kitchen. Diet is very important when trying to improve the body composition. Without the proper nutrients, no matter how much time you spend weight training, you will not achieve the results you are looking for.
Going by popular belief, to build muscle you have to consume up to 1 gram of protein per pound of bodyweight. For some people, the amount might seem too high while for others, it is too low. The answer to that is that it depends. Studies indicate that the average trainee looking to build muscle can benefit anywhere from 0.6 grams to approximately 1.1 grams of protein per pound of body weight. How much protein you need is dependent on your genetics, goals and the rest of your diet but aiming to hit between the targets should be sufficient for most people. For instance, if you weigh 180lbs and relatively fit, you should aim to consume between 108 to 198 grams of protein daily for muscle gain.
Timing is critical especially when it boils down to muscle growth. And while some exercise guidelines already suggest eating protein during or immediately after resistance training so as to build bulk. The muscle building potential of men who eat protein every three hours was moderately greater than those who eat it at longer intervals
It is important to eat enough protein during the day for your activity and weight levels, 20-25 grams. While nutrition is important, the quality of your strength training workout is a key factor for building muscle mass. Getting stronger comes with more healthy benefits. The more lean muscle you have, the more calories the body will burn.
In other words, muscle mass increases metabolism. Experts also recommend to consume protein before retiring to bed- this is because you will be going without food for several hours when you go to sleep and muscle building is at its optimum, you have to encourage your muscle to grow by eating slow digesting proteins such as casein, this will continuously feed the muscles for as long as seven hours when you are asleep and hence encouraging muscle growth.