gain lean muscle

Gaining good lean muscle can sometimes be a hassle; some people feel they just can’t do it. Well, let’s take a look at the nutrition needed to do this.

In short, to build muscle mass you need large amounts of protein, carbohydrates, and fat. All these nutrients fulfill very important functions to gain lean muscle mass.

Proteins are obviously what our muscles use to rebuild and build new muscle fibers, in a process called hypertrophy, combined with weight lifting. As a general rule of thumb, bodybuilders need an intake of 1.5g of protein per pound of body weight. This is because our body uses protein for normal bodily functions, such as skin and nail rejuvenation. Therefore, he needs more than ‘Joe Bloggs’ in the future. There are many forms of protein, but whey and casein are the two you want to know about. Whey is a fast digesting protein that will reach your bloodstream very quickly, ideal to take first thing in the morning and right after training. It keeps protein synthesis levels high, but not for as long. Casein is a very slow digesting protein, which is perfect right before bed. Therefore, it is recommended that during the day you want a mix of Whey and Casein to get the best of both worlds.

Carbohydrates are always a fun topic, most are afraid of them, while the wise love them. You simply cannot maximize your full potential as a bodybuilder without them. For the majority of your intake, you want low GI carbohydrates found primarily in whole-grain pasta, rice, and oats. This will minimize increases in body fat, while pushing energy levels to the max for the gym. Many don’t know it, but most of our energy comes from these slow-digesting carbohydrates while lifting weights, so it’s vital to have enough. There are two times of the day when we are grateful for high GI carbohydrates, such as sugars. This is first thing in the morning and right after training. In short, when we wake up after an 8-hour fast, our body is in a catabolic state, where it begins to use up our hard-earned muscle for energy. By giving you a shot of high GI carbs we counteract this and they are digested very quickly and used for fuel, not stored as fat. This is the same right after training. There are some brilliant supplements designed for post-workout, with high levels of protein and sugar carbs. The amount of carbohydrates that should be consumed while gaining weight should be in the region of 2g per pound of body weight, day and night.

Fats are probably the most misunderstood nutrient of all. People associate them as unhealthy, useless, and painful. You could not be more wrong. This association comes from saturated fat, as this is what we don’t want. But unsaturated fat is essential. It keeps our minds sane; it is a valuable source of energy with 1 g of fat equivalent to about 9 calories. Best of all, though, it slows down your body’s ability to absorb calories, which means there’s less chance of all the carbs and calories you eat turning into body fat. Therefore, it is of great use for gaining lean muscle mass.

Combine these nutrients to form a high calorie diet and watch your muscle gains skyrocket.

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