Posts Tagged ‘build muscle mass’
4 Unrevealed Nutrition Strategies To Build Muscle Mass
Written by ama on April 12, 2011 – 2:50 pm -I wish to share with you 4 secret nutrition tips that no one else will tell you about.
First understand that nutrition is king and it will contribute to about 70-80% of your results that you get while the other percentage will be from training and recovery.
Hard to believe right? But I assure you, nutrition is the deciding factor when trying to build muscle mass.
Think of your body as a vehicle. We need to fuel our bodies with the right nutrients to allow us to lift heavier weights than we are used to that will lead us to breaking down the muscle so that it can be rebuilt and let us build muscle mass faster than ever before.
Let’s fall right into 4 of the most main nutrition tips you must know.
Carbs: Fat gain or muscle gain?
Carbs are really a double edged sword. You see carbs are used to provide fuel to our bodies to allow us to complete every day activities. Carbs also help shuttle amino acids (proteins) into our muscle cells.
No matter what the media says, carbs are in fact a good thing. The critical part is determining the right type of carb to consume and eating just enough carbs.
Here’s a quick checklist to remember regarding carb consumption;
- Whole Grain Complex Carbs should be consumed every meal of the day except for the last meal before bed. Eating complex carbs will provide you with a constant slow release flow of glucose without spiking insulin.
- Simple Carbs such as fruit juices, natural fruits and white pastas and bread should be consumed post-workout as our bodies require a fast insulin surge to restore depleted glycogen levels. Our levels of glycogen is basically our storage site for glucose and carbs. When we weight train, we deplete these reserves which then we need to replenish in order to build muscle mass
Proteins: How Much is enough?
Typically, people recommend about 1 gram of protein per pound of bodyweight when trying to build muscle mass but as a skinny guy or someone who has a hard time putting on weight, I would recommend having about 1.4g/lb of body weight.
Since you will be working out quite a bit and looking to build muscle mass, the extra protein will not hurt your efforts and can only lead to benefits in your quest to put on size.
Always stick with leaner cuts such as fish, tuna, chicken eggwhites and protein powder.
Balancing Amino’s For Maximum Protein Sythesis
Protein’s are the building blocks of muscle gain and when you want to build muscle mass, it is vital to include a variety of amino acids.
There are different types of proteins and different types of protein sources all contribute to different amino acids. You should try and balance the amino acid profile of the sources you are taking in.
For example, you should not just eat chicken all the time as it only contains certain amino acids but not all of them. Instead, include a variety to ensure proper balance and better protein synthesis.
Humans can produce 10 of the 20 amino acids. The others must be supplied in the food. Failure to seize enough of even 1 of the 10 essential amino acids, those that we cannot make, results in degradation of the body's proteins.
Unlike fat and starch, the human body does not store excess amino acids for later use. The amino acids must be in the food every day.
Timing Your Carbs To Avoid Fat Gain
If you want to build muscle mass and keep your gains as lean as possible, I highly recommend partitioning your carb intake as shown below:
Breakfast, pre workout and post-workout = 75% of your carb intake should be split between these 3 meals as they are when you will require the extra calories and energy.
Other meals of the day: consume 25% (the leftover of your carb allowance) in the other meals of the day but do not consume carbs before bed (last meal of the day).
These nutrition secrets will lead to great results when trying to build muscle mass and keep your gains as lean as possible.
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