Category: Best protein supplement

How to Gain Muscle Mass in 26 Days

what to eat to gain muscle mass

Gain Muscle Mass: People exercise for a number of reasons.  Some exercise for health while others workout to improve their physique.  Building muscle workouts are ideal if you want to have a toned body and look your best.

While muscle building will give you a fit and sexy body, it will also provide many health benefits.

Weightlifting to Gain Muscle Mass

If you want to bulk up you must include building muscle workouts in your exercise program.  Weightlifting is the best way to add muscle mass to your body.  Many experts believe that the best way to develop your muscles is by using free weights.

Although weight machines and body weight exercises can help you get bigger,  free weight exercises offer maximum muscle building results.

Building muscle workouts must be done with proper form to ensure that your muscles develop where you want them.  Using proper form when doing the exercise routines also prevents injury.

There are many different exercises targeting specific muscle groups.  You must find the correct exercises to workout each muscle group.  Building muscle workouts stimulate the muscle fibers and challenge them.

By overloading these muscles, they will be rebuilt and become bigger and stronger in the process.

Lift Heavier Weights

If you want to build bigger muscles you have to workout with heavy weights.  Overloading your muscles with heavier weights causes the muscle fibers to tear.  When the body repairs the muscles, they become stronger.

As you progress with your building muscle workout, you must increase the weights to stimulate your body to add more muscles.

Serious bodybuilders prefer free weights because they find it more challenging and more effective than weight machines.  When working out with free weights, the supporting muscle groups also get a lot of stress.  Your muscles get tired faster.

Bodybuilders find that they can lift “heavier” weights when using an exercise machine.  However, machines do not provide as much muscle gain as free weights.

For maximum muscle gain, you must lift weights that are considered “heavy”.  This means you can only do 8 to 12 repetitions before your muscles fail temporarily.  “Lighter” weights allow more than 15 reps before the muscles begin to fail.

Get Enough Sleep

Many people are surprised to find out that a building muscle workout is useless unless you get enough sleep.  Although it is not a part of your weight training program, sleep is vital if you are trying to build muscle mass.

You need at least eight hours of sleep every night.  While you sleep, your body builds proteins to repair the muscle tissues that tore during exercise.

A good night’s sleep also stimulates the release of human growth hormones that are necessary to build bigger muscles.

It’s important to get enough sleep to revitalize your body for the next building muscle workout.  Taking a quick nap during the day also helps.

Burn More Fat

A building muscle workout can also help you burn more calories and reduce body fat.  Muscles require more calories to maintain.  If you have more muscles in your body, your metabolism will increase and burn fat faster.

Your body will look leaner and better if you perform muscle-building workouts at least three times a week.

How Protein Powders Help to Build Lean Muscle!

Build Lean Muscle

There are a number of different ways to increase your intake of protein and Build Lean Muscle. Other than simply increasing your intake of food. which is not as effective and more difficult to do well. One option that’s become very popular is protein powder.

This has become the dominant choice of serious bodybuilders and casual weightlifters alike for a number of important reasons. It is very easy to prepare. Rather than going through the effort of planning and preparing meals you can just mix with water and drink it.

Sometimes people use special protein shaker bottles that are designed to mix the powder into the drink very well because it can clump. But that isn’t necessary. Additionally if you choose a hydrolysed whey protein powder. It actually mixes very well on its own.

The next thing is that you can control for and consume a much larger amount of protein than is easily gotten from foods. Many protein powder supplements have over 30 grams per serving. By comparison you’d have to eat a large chicken breast to equal that amount.

You’re recommended at least one gram of protein per pound of body weight. So if you weigh 200 pounds you should be getting at least 200 grams of protein a day (about 6 1/2 chicken breasts).

Most of the food we eat is not nearly as protein-rich as chicken breast. But even if it was you can easily see how being able to get 30+ grams of protein at a time in a beverage simplifies things greatly.

Another major issue is that when you drink powder solution. The protein is much more rapidly absorbed and bioavailable than if you were to eat a protein-rich food.

Protein powders having branched-chain amino acids

The greater bio availability is due to protein powders having branched-chain amino acids (BCAAs), which mean the protein is metabolised in the muscle rather than the liver. This means more of the protein actually goes to building muscle.

The absorption issue is particularly important if you’re trying to get your protein absorbed within an hour after working out so that you take advantage of your anabolism window. Choosing a protein powder, especially one that is hydrolysed. makes it much easier to ensure you’re absorbing the protein in that window. The final and most important issue is that you want to be getting in the whole spectrum of amino acids. Protein powders whey in particular have a much fuller composition of amino acids than whole foods.

This is extremely important in bodybuilding because it takes the full spectrum of amino acids for your body to manufacture human growth hormone. In addition different amino acids do different things.

For example one of the most important amino acids which isn’t found in great supply in most foods. But constitutes about 10% of whey protein powder is Seleucid (which facilitates further protein synthesis). It’s no accident that protein powders dominate the market of workout supplements for men. It is one of the few things which have been repeatedly shown to be effective at helping to build muscle.

What is the best protein supplement to build muscle?

At this point the issue becomes a little more complicated and it’s important to keep a few things in mind regarding what protein(s) you choose for your supplement. There isn’t a single best protein. Most people find that Whey protein supplements are ideal for a post workout supplement.

Whey protein has a very strong amino acid profile; it contains a broad spectrum of different amino acids. But, this doesn’t make it the best protein, and you need to consider your individual situation and goals to help you decide which is best for you.

The primary factors are: diet, time(s) of ingestion, your goals, and how many times you’ll take it. Diet is important because a given protein has a specific amino acid profile.

You may find when looking closely at your diet that you’re particularly weak or strong in various amino acids and then use a protein to give you a better balance. If you’re a vegetarian, you might lean more toward whey because of its complete profile. But if you’re a vegan, you might consider soy or rice proteins.

Best protein supplement

Time of consumption is extremely important, particularly due to the speed at which your body will absorb the protein. To take advantage of the anabolism window post-workout. You’ll want a fast absorbing protein.

However, the major fact affect the speed of absorption is not the kind of protein (whey, casein, etc.) but the form it’s in. The fastest form for a protein to be in is hydrolysed, so you’d want to make sure for a post workout supplement that it’s a hydrolysed whey protein.

If you plan to take your protein at night, to avoid muscle metabolism, you’ll want to find a slower digesting protein. Casein protein is typically the choice people make here because it’s slow digesting and spikes your body’s levels of Seleucid for quite a while.

Your goals with supplementation are also very important. If you’re in a bulking phase. You might consider supplementing protein in the form of a meal replacement shake or a weight gainer. If you’re trying to lose weight while preserving muscle mass. You might consider a protein supplement that’s been combined with creating and more glut amine.

Finally, how often you plan to supplement is of major importance. Due to the factors above and a desire to supplement large amounts of protein some people choose to take supplements multiple times a day.

In this case, you may find it wisest to take multiple different kinds of protein for their different purposes. You might take a hydrolysed whey protein for your post-workout and opt to take a casein protein isolate before bed. When deciding on protein, it’s important that you consider all of these factors so that you can maximise your results.