Creating An Anabolic State That Supports Muscle Growth

You can only build muscle if​ your body is​ in​ the correct anabolic balance to​ allow growth to​ take place. Intensive exercise is​ clearly an​ important part of​ the muscle building process but achieving the maximum muscle mass depends on putting the building blocks in​ place. This is​ achieved through sound nutritional practices so you need to​ be aware of​ the following anabolic enhancing principles:

1. Protein is​ the basic raw material needed to​ build muscle. Protein supplies the amino acids that the body uses to​ repair and build muscle following intensive exercise. Aim to​ consume 1 to​ 1.5 grams of​ protein per pound of​ body weight each day from food like beef, fish, poultry, eggs, milk and whey. Spread the load over at​ least six meals to​ derive the optimum benefit and avoid overloading the liver.

2. Carbohydrates are needed to​ energize the muscle building process. Carbohydrates stimulate the release of​ insulin which pushes the amino acids into muscle cells to​ begin the process of​ repair. The body uses carbohydrates as​ a​ source of​ energy - consume too little and the body will steal protein that would otherwise be used for repairing and building muscle. Aim to​ consume 1.5 to​ 2 grams of​ carbohydrate per pound of​ body weight each day from foods like potatoes, pasta, rice, vegetables and whole wheat bread.

3. Boost your calories. Unless your main aim is​ to​ reduce fat you need a​ positive caloric balance if​ you want to​ build muscle. Make sure that your daily calorie intake is​ 10% higher than your energy expenditure for daily maintenance and that the calories are acquired from a​ diet characterized by a​ ratio of​ 50% carbohydrates, 40% proteins and 10% fat.

4. Get plenty of​ rest both in​ terms of​ adequate rest days between training sessions and sufficient sleep. Your muscles won't grow if​ you don't build adequate recovery time into your training program. Similarly, you can only optimize your body's levels of​ testosterone and growth hormone if​ you spend enough time sleeping.

5. Consume quality supplements to​ support a​ sound nutritious diet. For most people it​ should be enough to​ add whey protein, creatine and l-glutamine to​ your daily diet.

6. Don't overdo the aerobic exercise. Your aim is​ to​ increase muscle mass therefore you don't want to​ burn excessive calories that could be utilized for bulking up.

7. Drink plenty of​ water. Failure to​ drink sufficient quantities of​ water will lead to​ dehydration and adversely affect your muscle mass. Don't forget that muscle is​ 70% water so a​ generous intake will maintain muscle volume and help growth.

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