Last updated on August 21st, 2018 at 09:30 pm
A muscle building workout could be thought of as a science. You don’t just get up and start randomly working out. You need to train systematically, and your nutritional strategy needs to support muscle building as well as recovery.
So in this article, we present you with 6 Ways to maximize gains from muscle building workouts.
1. The Protein Principle
Like we mentioned at the outset, muscle building is sort of a science. That science is centered on this principle: You need to build and retain your protein stores faster than your body breaks them down.
So while you’re body is breaking down proteins to build muscle, your nutritional strategy needs to stay ahead of your body by keeping your protein stores ahead of the breakdowns.
2. Where’s the Meat?
Now that we have the protein principle covered, how do we keep it in balance? You might be glad to know that meat is the answer.
It is said that the right amount of protein you take in is as simple as this: one gram of protein per pound of weight. So if you weigh 180 pounds, you need to take in 180 grams of protein per day for proper protein synthesis during weight training.
3. Amino Acids
Six grams of essential amino acids are will help build muscles quicker, especially if they’re taken in shake form. Liquid nutrition of any kind gets absorbed quicker, and if taken a half hour to an hour before a workout, will get those amino acids into your muscles quicker.
On the subject of amino acids, delicious protein powder can be a good source of these, and you’re getting protein on top of it. Give it some thought.
4. A Word About Carbs
People often have an unbalanced view of carbs. The myth is that they make you fat – well, only if you don’t exercise enough! But research has revealed that taking in some carbs after a workout will actually be good.
What you may already know about carbs is that they increase your insulin. What you may not know is that this benefits muscle building, as it slows the rate of protein breakdown (See the Protein Principle).
5. Stay Hydrated
Experts say that water is important before, during and after a workout. Keep it close at all times.
6. Sleep It Off
Don’t ever underestimate this. Getting enough sleep is as essential to helping your muscles recover and build as the nutrition you give them.
After a good night’s sleep, ideally 8 hours, you feel recharged and more focused. Plus, sufficient sleep helps maintain good testosterone levels, another key element to effective muscle building.
So are you still determined to weight train? Perhaps the six items in this article will help you maximize your muscle gains.