If you’ve ever weightlifted consistently, you know it’s never this easy. How you exercise, eat, and recover all play an important part in how quickly you build muscle.
No matter where you are in your training, these muscle building tips will help you pack on mass the fastest way possible.
Eat Plenty of Protein
Providing the right stimulus in the gym for growth is the first step to success. However, if you really want to build muscle quickly, you need to dedicate yourself to the three R’s: rest, recovery, and rebuilding.Consequently, it is essential you provide the body with the amino acids it needs to repair and rebuild muscle tissue. Increasing protein intake is an excellent way to start.
In regards to protein consumption and muscle building, an article in Flex magazine from Jim Stoppani and Allan Donnelly offered the following advice:
“Protein is essential for driving muscle growth. When you lift extremely heavy; protein is critical for several reasons, the most important being to protect your muscles.
The heavier you lift, the more mechanical damage your muscle fibers endure, and thus the more recovery they will need. More damage and recovery actually translates to greater growth.
When lifting heavy, ensure ample protein to aid recovery and further enhance muscle growth by getting in about 1.5 g per pound of bodyweight per day.
That’s 300 g per day for a 200-pound bodybuilder. Good sources of quality protein include eggs, beef, poultry, fish and low-fat dairy products.
Don’t shy away from beef because of saturated fat. It’s a muscle-friendly food that promotes optimal testosterone and growth hormone levels. Beef also provides zinc, creatine, B vitamins, and cholesterol, which boosts natural testosterone production. CONTINUE READING
CREDITS: hivehealthmedia
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