7 tips for strength and mass gains
So you've flogged yourself in the gym, followed a great strength program consistently but still not getting the results you have dreamed of? For most people the last thing they need to develop is their eating and nutrition plan.
The only way to ensure your hard work in the gym pays off is to eat right, eat often and eat enough. Below are some great techniques for ensuring your eating plan matches your growth plan.
Drink or eat 20 €" 30 grams of high quality, easily digestible protein within 10 - 20mins of completing a strength training session. This is the most critical time to fuel your muscles. They will be screaming out for vital nutrients and protein is their primary source of recovery fuel. Your muscles are made from protein so the easiest way for you to pack on the pounds is feed them more protein.
Consume 40 €" 60 grams of carbs within 45mins of finishing your workout. As stated above, your muscles need refueling after a workout but so does the rest of your body. During high intensity training, you use a large amount of stored energy. Carbs are the primary source of energy fuel and you need to replace your carbs in order for your body to fully recover from an intense workout.
Eat 4 €" 6 smaller, balanced meals consistently throughout the day. Each of these meals must include 20 €" 30 grams of protein. If you can't stop to eat proper meals throughout the day, plan ahead and carry fruit, nut mixes and meal replacement drinks around with you. Never stop eating!
Consume a small amount of slow release protein prior to going to bed at night. Your body will do its most effective muscle building and repair during rest. As we have already discussed, your muscles are made up of protein and therefore need protein to build. By consuming a slow release protein before sleeping, you allow the body to conduct maximum growth during the night.
Eat plenty of meat. Lean meat is a great source of low fat protein and includes both red and white meat. Beef, chicken, turkey and fish should be a regular fixture on your dinner plate.
Eat the right fat. Most people think eating fats are bad, however it is the type of fat that is more important. The right fats you should be consuming are omega 3 fats such as EPA and DHA found in fish oil. You should reduce your consumption of bad fats such as polyunsaturated fats like vegetable oil.
The importance of breakfast. Numerous studies have shown that breakfast is the most important meal of the day. Whether your goal is muscle mass or weight loss, you need to give your body the fuel it requires for the day. After 8 - 12 hours without food, your body is starting to go into a catabolic state. That is, it is eating itself waiting for you to feed it. Whole grain foods and fresh fruit are a great start to the morning.
The importance of effective eating cannot be over emphasized. Every time you workout your body needs the protein to repair and build muscle while providing enough energy to keep you operating at your peek. If you don't fuel your body, you are wasting your fitness strength training time.
The only way to ensure your hard work in the gym pays off is to eat right, eat often and eat enough. Below are some great techniques for ensuring your eating plan matches your growth plan.
Drink or eat 20 €" 30 grams of high quality, easily digestible protein within 10 - 20mins of completing a strength training session. This is the most critical time to fuel your muscles. They will be screaming out for vital nutrients and protein is their primary source of recovery fuel. Your muscles are made from protein so the easiest way for you to pack on the pounds is feed them more protein.
Consume 40 €" 60 grams of carbs within 45mins of finishing your workout. As stated above, your muscles need refueling after a workout but so does the rest of your body. During high intensity training, you use a large amount of stored energy. Carbs are the primary source of energy fuel and you need to replace your carbs in order for your body to fully recover from an intense workout.
Eat 4 €" 6 smaller, balanced meals consistently throughout the day. Each of these meals must include 20 €" 30 grams of protein. If you can't stop to eat proper meals throughout the day, plan ahead and carry fruit, nut mixes and meal replacement drinks around with you. Never stop eating!
Consume a small amount of slow release protein prior to going to bed at night. Your body will do its most effective muscle building and repair during rest. As we have already discussed, your muscles are made up of protein and therefore need protein to build. By consuming a slow release protein before sleeping, you allow the body to conduct maximum growth during the night.
Eat plenty of meat. Lean meat is a great source of low fat protein and includes both red and white meat. Beef, chicken, turkey and fish should be a regular fixture on your dinner plate.
Eat the right fat. Most people think eating fats are bad, however it is the type of fat that is more important. The right fats you should be consuming are omega 3 fats such as EPA and DHA found in fish oil. You should reduce your consumption of bad fats such as polyunsaturated fats like vegetable oil.
The importance of breakfast. Numerous studies have shown that breakfast is the most important meal of the day. Whether your goal is muscle mass or weight loss, you need to give your body the fuel it requires for the day. After 8 - 12 hours without food, your body is starting to go into a catabolic state. That is, it is eating itself waiting for you to feed it. Whole grain foods and fresh fruit are a great start to the morning.
The importance of effective eating cannot be over emphasized. Every time you workout your body needs the protein to repair and build muscle while providing enough energy to keep you operating at your peek. If you don't fuel your body, you are wasting your fitness strength training time.
Source...