Skiman
Super Freak
1. Building Muscle 101
You must stretch and contract muscles while lifting weight to build them up. Marathon runners would have huge muscles if strenuous, long endurance type exercise could enlarge them. Stretching and contracting with weight makes small tears, and while your body heals them, they also build muscle. This is when the food you eat becomes important.
2. Before Lifting
The faster your body recovers, the faster and more efficiently you can build muscle. You also should be able to sustain energy long enough for a productive lifting workout. Some research suggests that eating even just a couple of ounces of protein before lifting helps your body to recover faster. Eat high quality protein, including lean beef, eggs, tuna, turkey, whey protein and chicken.
3. A Little R and R
If you eat protein after a hard workout, you heal and recover more quickly. When really trying to build muscle, after a lifting session eat a mixed carb and protein meal such as chicken and a sweet potato. Get to bed early so that you can get at least 8 hours sleep to let the rest you get do its trick and build you some muscle.
4. Timing is Everything
The timing of your pre- and post-workout meals matters. Eat high quality protein at least 1-1/2 to 2 hours before lifting. Eat at least the same amount of protein you consumed during your post-workout meal right after lifting. Eating soon after a workout reduces chronic muscle fatigue, and speeds your recovery time, studies say. As long as you are eating soon after your weight workout and every 3 hours throughout the day, as well as every meal containing protein you will be on track.
5. Eat High Quality All the Time
Your diet should be composed of lean meats, few fruits, vegetables, few whole grains, nuts, beans and “good” fats, such as olive oil or nuts or, nut butters. Red meats, like tenderloin or sirloin steak, extra lean ground turkey, chicken breast and broiled fish are perfect proteins to add to your muscle-building diet plan. Leafy greens, such as spinach and broccoli, and fruits such as strawberries, grapefruits and blueberries.
You must stretch and contract muscles while lifting weight to build them up. Marathon runners would have huge muscles if strenuous, long endurance type exercise could enlarge them. Stretching and contracting with weight makes small tears, and while your body heals them, they also build muscle. This is when the food you eat becomes important.
2. Before Lifting
The faster your body recovers, the faster and more efficiently you can build muscle. You also should be able to sustain energy long enough for a productive lifting workout. Some research suggests that eating even just a couple of ounces of protein before lifting helps your body to recover faster. Eat high quality protein, including lean beef, eggs, tuna, turkey, whey protein and chicken.
3. A Little R and R
If you eat protein after a hard workout, you heal and recover more quickly. When really trying to build muscle, after a lifting session eat a mixed carb and protein meal such as chicken and a sweet potato. Get to bed early so that you can get at least 8 hours sleep to let the rest you get do its trick and build you some muscle.
4. Timing is Everything
The timing of your pre- and post-workout meals matters. Eat high quality protein at least 1-1/2 to 2 hours before lifting. Eat at least the same amount of protein you consumed during your post-workout meal right after lifting. Eating soon after a workout reduces chronic muscle fatigue, and speeds your recovery time, studies say. As long as you are eating soon after your weight workout and every 3 hours throughout the day, as well as every meal containing protein you will be on track.
5. Eat High Quality All the Time
Your diet should be composed of lean meats, few fruits, vegetables, few whole grains, nuts, beans and “good” fats, such as olive oil or nuts or, nut butters. Red meats, like tenderloin or sirloin steak, extra lean ground turkey, chicken breast and broiled fish are perfect proteins to add to your muscle-building diet plan. Leafy greens, such as spinach and broccoli, and fruits such as strawberries, grapefruits and blueberries.
