|
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.
You can find out more about building muscle by visiting the site listed below.
Richard
Mitchell is the creator of the bodybuildingadvisor.com
website that provides guidance and information to athletes at all
levels of bodybuilding experience. Go to Bodybuilding
Advice to learn more about the issues covered in this
article.
|
