Muscle building is a long process with a lot of hard work but if done correctly, it pays off and the overall benefits are great. While it is a difficult process, we have some top tips that will help boost results, to ensure you build that dream physique. So here is a run through of 6 tips that will aid you on your way:
1. Eat Carbohydrates
It is crucial to do this, as carbohydrates are necessary to fuel all of your exercises. The storage form of carbohydrates is called glycogen, so the idea is to saturate the body’s levels of glycogen to stop your body from having to use up its protein storage.
Carbohydrates are also important in the body’s release of insulin (which is a key anabolic hormone for the body). So therefore the more carbohydrates that you consume and are in you body, the better chance you have to remain in an ideal anabolic surrounding.
2. Consume plenty of protein
The amino acid compound protein is one of the key ingredients for building muscle, so it is vital that you get enough of it, throughout the day with all of your meals, to give your body a constant supply. It is recommended that, in order to work out how much protein you need to consume on daily basis, eat one gram of protein per pound of bodyweight, so if you weight 165 pounds, eat 165 grams of protein.
3. Eat a good pre workout meal
It is really important to make sure you have a sufficient meal before you workout, to ensure you are fuelled up for the tough session. A tip is to eat something with slow burning carbs, such as rice or pasta. This is ideal because since the carbs take longer to digest, the conversion of glycogen is slower to convert, which keeps blood sugar levels consistent. This means your energy levels won’t crash, allowing you to train harder and longer.
4. Post workout meal
So you’ve trained hard, now you need to make sure you get in a well balanced post workout meal, to help replenish everything you have lost. Something high in fas burning carbs and protein is ideal. Some suggestions include a protein shake and some source of sugar.
5. Get enough H2o
One factor which is greatly overlooked by plenty of people is not getting enough water throughout the day, especially while training. Since the human body is comprised of 70% water, it is a really bad idea to starve it, of one of the main things it needs to avoid becoming dehydrated, which can lead to issues with muscle size.
6. Eating good fats
It is a misconception that you should avoid adding fats to your diet. However while not all fats are advised, it is important to get good fats into your diet. One of the key benefits is that good fats have a direct relationship to testosterone levels. A number of well noted good fats to include are: salmon, tuna, linseed oil, seeds and capsules.
