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To build muscle you need to eat more calories than you burn. It's important to note that this doesn't mean filling up your calories with high sugar, fatty foods. Eating wholesome foods is still necessary! It's also important to know that increasing your calories at higher levels doesn't automatically increase the amount of muscle you will be putting on.
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Here are some tips to help build muscle:
1️⃣ Eat protein along with some carbs for
your pre workout meal to help fuel your workouts, your post workout meal to replenish glycogen/help build muscle and a meal before bed to assist in repairing your muscles as you sleep.
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2️⃣ Eating enough protein is crucial to build muscle. Aim to get in at least 20g of protein at most if not all meals to maximize protein synthesis. Leucine is the main amino acid responsible for telling your body to build muscle. By eating steady amounts of protein through the day, you will be able to reap the full benefits of leucine.
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3️⃣ Lift heavy! The best way to build sufficient muscle is to resistance train. Be in a hypertrophy phase by performing 6-12 reps. Increasing your weights will place more emphasis on your nervous system which will allow the muscle building process to spring into action!
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Putting on muscle will allow you to burn more calories at rest as your metabolism will begin to increase. Just like fat loss, building muscle is a slow process as well. Be patient, and the results will come!