Perfect timing for greater muscle growth
When is perfect timing for greater muscle growth? Probably many of you are fed properly, do not miss training in the gym and use right supplements that will help you achieve the desired goal. But what if it could be improved, for optimum performance? What if you small changes in your diet to speed up your progress?
The time period of the input-meal intake of specific micronutrients a specific time of day. Many trainers and nutritionists recommend intake of protein, complex carbohydrates and healthy fats at certain times of the day. Recent studies have proven that by manipulating certain significant micronutrients can significantly increase muscle growth and fat loss.
Protein – priority No. 1 morning
While you were sleeping 6-8 hours a night, the body is totally exhausted and is catabolic state because it has not received any nutrients. The protein in the morning will prevent this condition the body and restore positive amino acid condition in the blood. Fast-absorbing Whey Protein would be an excellent choice as they cook the first meal in the morning. Approximately 30-50 grams would be enough. Another very important thing is to enter the complex carbohydrates in the morning, to complement the empty glycogen reserves. This will not only give you the energy to be able to train later in the day but will speed up your metabolism to burn fat. Approximately 40-60 grams of complex carbohydrates stored as oats will play an important role this morning.
Another period of the day on which we should pay attention to is late morning, afternoon. While many of us are at work or at school / college often we do not have time to bring a quality meal, thereby returning a step back from our goal. Solution to this would be a quick protein shake (about 30-50 grams) dissolved in water, followed by healthy fats (such as nuts / almonds / peanuts). This will not only complement your needs for protein, healthy fats but also keep blood sugar levels stable until your next meal quality.
“Charging” before training
One of the crucial periods of the day to recover after a workout at the gym is actually before you walk in the gym. Protect your muscles with protein will not only provide energy for the workout that follows, but also will provide the necessary amino acids for recovery after training. This will give you the advantage of a faster recovery after training and at the same time make the next training session. Enter about 30-50 grams of Whey Protein.
Besides protein, carbs also have a major role for training. Carbohydrates are actually crucial if you want any progress in getting muscle mass. Will provide a slow and steady supply of energy, but will also spare protein to be used as energy. 40-60 grams of quality source of complex carbohydrates should bring about 30-50 minutes before your workout. Good sources of complex carbohydrates are oats, whole wheat bread, rice, potatoes and the like.
The importance of meals after training
All of us know the importance of meals after training, because it is most important for a faster recovery and gaining muscle mass. This crucial time is limited, and is called the “window of opportunities” and it is not by chance. After an intense and brutal training session, your body is completely exhausted and desperately require food! This “window” is open about 30 minutes after a workout, enough time to enter your protein shake to prevent catabolism and necessary nutrients can be delivered to the muscle. Whey Protein 40 grams would be enough.
Each micronutrients are crucial at this time of day. Simple carbohydrates that enter a protein shake will cause an insulin spike that will help faster nutrients to be delivered to muscle cells. Although high levels of insulin are associated with putting on fat, you do not need to worry about at this time of day, after training. Higher insulin levels is important for hormonal regulation and absorption of nutrients. Enter about 40-80 grams of simple carbohydrates such as glucose or dextrose depending on your goal.
Take advantage of these periods in the day to increase the gains in muscle mass and muscle breakdown. These are just some tips to make it.http://shapestrength.com/perfect-timing-for-greater-muscle-growth/FitnessFitness Advices