Six muscle-building nutrition rules

Many of us dream for good physic with perfect structure that makes us feel Manly.Here are the six amazing steps to get perfect muscle building.

Fuel before your workout

Aim for 1g of carbohydrate to each 1⁄2g of protein an hour before your workout. This combination will give you extra energy to power your lift. 

Eat 2g protein for every kilo of body weight

This is essential to build muscle and keep blood-sugar levels constant. So stock up on lean meats like turkey and chicken, as well as tuna and a few choices cut of beef. 


Bulk up with yoghurt

Pour it over fresh fruit for breakfast, or have a pot for dessert. Its high calcium has been proven to increase muscle growth.

Time your refuel

Consume essential amino acids (found in protein and carbohydrates) after resistance training, and every hour for 4 hours thereafter. This will maximize new muscle growth. 

Complement with veg

A high-protein diet is very acidic and could affect bone density. Counter this by eating vegetable proteins such as beans, lentils, raw nuts and seeds. 

Supplement your diet with nitric acid

Found in beans, fish and soy, it increases the size of the blood vessels in your muscles, so you can work harder.


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