![]() ![]() That’s a lot of food to consume in three squares, so White recommends you. White’s plan calls for boosting your calories to 3,000 a day. In fact, in some studies, researchers found that lifters with the greatest gains in muscle were the men who were the biggest eaters. That means you may have to overeat to consume enough calories to build size. Growing a pound of muscle requires about 2,800 calories. If you’re weight training to bulk up, don’t eat like a guy who’s trying to lose weight. One hundred sixty grams of protein looks like this: 8 ounces of chicken breast, 1 cup of cottage cheese, a roast beef sandwich, two eggs, a glass of milk, and 2 ounces of peanuts. So, for example, a 160-pound man should try to consume 160 grams of protein a day in order to fuel muscle growth. That’s the maximum amount your body can use in a day, according to a landmark study in the Journal of Applied Physiology. While the recommended daily allowance for protein is less than half a gram per pound of bodyweight, you should double that to a gram per pound of bodyweight to build muscle. A higher protein diet ensures you have more than enough to go around and shifts your body into an anabolic mode, one that builds tissues rather than breaking them down. Your body also looks to proteins to supply amino acids for producing hormones like insulin and human growth hormone, which can further drain protein reserves. When intense weightlifting breaks down muscle protein synthesis provides the proteins needed to repair that muscle and spur it to grow bigger.Ģ. Proteins deliver the amino acids that form the building blocks of muscle. Making sure you’re eating enough protein is of paramount importance for two reasons:ġ. And the composition of what you eat before and after you stress that muscle can mean the difference between building up the muscle or destroying it. The actual process of growing muscle, when cells rush in to rebuild your torn-down muscle fibers, happens not in the gym but after your workout, when you rest. He gravitated toward sugary processed junk. Then he took a hard look at his crappy diet: He ate like a bird. A former skinny athlete, he was a self-described “hard gainer,” frustrated by his inability to grow bigger and stronger and run faster. Your diet needs to be strategically choreographed to accelerate the repair-and-grow process that follows that strenuous workout session you’re so proud of. In short, it’s time to master the soft art of building hard muscle- meal time. If the fat isn’t there, it’s going to affect energy levels and overall health.” If the carbs aren’t there, you’re going to feel sluggish. “If the protein isn’t there, it’s not going to help your muscles grow. ![]() “Nutrition is the cornerstone in building lean muscle,” says nutritionist and exercise physiologist Jim White, R.D. Are you getting enough protein and calories? Are you supporting your endocrine system properly? Are you getting quality sleep? Tweaking these crucial variables will result in the kind of muscle that fills out a T-shirt-and then some. ![]()
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