5 Nutrition Secrets For Gaining Lean Muscle Fast!

  

Does eating fat-free mean you can put on fat-free pounds of muscle? Find out why a balanced diet is necessary for lean muscle gains.
5 Nutrition Secrets For Gaining Lean Muscle Quick!
5 Nutrition Secrets For Gaining Lean Muscle Fast! 

Historicallyin the past when it came to gaining weight or “bulking” in an try to add muscle, carbohydrates were the point of interest in bridging the caloric gap that stood between the bodybuilder and his weight gain aim. This practice usually delivers results for hard gainers or young adults (usually those who are 18 and under).
The reason is that carbohydrates are protein sparing. They cause the body to release insulin which pulls obtainable nutrients in the blood and puts them to make use of (amino acids for muscle recovery) or storage (excess calories stored as fat)1. For somebody with a quick metabolism, taking in complex carbohydrates 6 times a day will help prevent muscle wasting and will promote storage of macronutrients (carbohydrates, fats, proteins) than expenditure.
Traditionally Carbohydrates Were Used To Fill The Caloric Gap Needed To Reach A Weight Goal. 

1. How Many Carbs Should You Eat?
The issue with this is that lots of of us either gain overweight because of genetics or we are way past our teen years & having a speedy metabolism is a thing of the past. What it comes down to is that you cannot gain muscle without at least a moderate surplus in calories over what your body burns in a day including exercise. However, excess carbohydrates may not be the right way to go for gaining size & staying lean.

 Now before you take all of your bread, pasta, & rice & beans & throw them away, listen up: Carbohydrates are the main source of fuel for our bodies… in the event you don’t consume , your body will break down muscle for amino acids it can convert in to glucose. Glycogen is the stored type of Carbohydrates in the body, & under normal circumstances, the body can store about 400 grams at a time.

 So next time you crack open that Relatives Size bag of chips & dip & use the excuse that your “bulking”, take that in to consideration. When it comes to weight lifting alone, your carbohydrate requirement is going to be based on volume (sets x reps x weight) & intensity (rest between sets, drop sets, free weight exercises like squats, deadlifts etc.)2.
Before You Start Feasting On Chips Remember Your Body Can Only Store 400 Grams Of Glycogen At A Time.  
2. When Should You Eat Carbs?
Now, of the premeditated amounts of carbohydrates you are going to be taking in everyday, there is a timing issue with carbohydrates that must be thought about to maximize its effect. The primary times to consume carbohydrates to take advantage of its protein sparing/anabolic capabilities is in the morning as soon as you wake up (because you haven’t eaten for at least 6-8 hours & cortisol levels are elevated) as well as post workout (high glycemic carbohydrates after exercise causes insulin to spike which pulls amino acids from the blood & delivers them to muscle tissue).

 Another important time for the consumption of carbohydrates is 1 to 1 1/2 hours pre-exercise. However pre-exercise carbohydrates suppress lypolytic activity (fats being metabolized in the work of exercise)3. This is all right however, because in caloric surplus becoming leaner is impossible unless you are a novice weightlifter or you have nice genetics. be definite to be cautious of the glycemic index (a grading scale of how much different forms of carbohydrates spike insulin). Your First Carbs Of The Day Should Be When You Wake Up To Counter High Cortisol Levels.  

3. How Do You Make Use Of The Glycemic Index?
In general, lower GI foods are usually things like whole wheat bread, oatmeal, or anything else fibrous. High GI foods are usually those containing high amounts of sugar (regular soda, fruit juices, & fat-free yogurt, anything high in sugar). There is no proof that sugar will make you overweight (the concern is about total carbohydrates for the day & not necessarily glycemic index), but in the event you are trying to lose overweight, the spike in insulin will prevent weight loss & the rush of sugar could cause you to “crash”.

 Have you ever heard someone say, “Ever since I stopped drinking soda & sugary juices I lost a couple pounds without doing anything”? For sedentary people (those who don’t exercise on a regular basis) this can actually happen.

 The fact is that the in the work of the “low-fat” diet revolution that has been going on in the U.S. over the last few years, obesity rates have doubled (coinciding with “fast” & processed foods & also sedentary lifestyles). In an try to keep away from overweight, Americans have increased carbohydrate intake which has consequently increased their consumption of processed high glycemic foods (from high GI white bread, to high sugar overweight free products)4.
 For Sedentary People Cutting Things Like Soda From Their Diet Can Result In Weight Loss.  
4. Why Shouldn’t We Avoid Fats?
Most notable of the effects of healthy fats is reducing inflammation, increasing heart health, & lowering blood cholesterol. The fats you ought to be looking for are poly & mono-unsaturated fats, they are never solid at room temperature (ex: butter vs. olive oil). An simple way to up your dietary fats is to buy some peanut butter & eat your chicken breasts/turkey sandwich with oil & vinegar for flavor.

 Supplementing with Omega 3 or eating fish at least one time a week is highly recommended as well. Omega 3 fatty acids help to keep blood pressure in check (bodybuilders put there blood pressure through the roof every time they are in the gym), decrease triglyceride levels (blood fats), which can aid in the decrease of atherosclerotic plaque (reducing plaque that causes blood clots) & reducing your chances of heart disease in general. As well as aiding in reducing inflammation; this is nice for your immune technique & joints.

 The best example of a moderate overweight diet that has the most proven long term success is the Mediterranean diet. A Harvard study was completed with 101 men & females & what was discovered with the moderate overweight Mediterranean diet (35% calories from overweight, mostly monounsaturated from peanut butter, peanuts, mixed nuts, olive, canola & peanut oils) is that it increased compliance (it was simpler for subjects to stay on the diet)5.

 Despite the advocacy for healthy fats, moderate amounts of saturated overweight ought to not be feared. Don’t be terrified of the saturated overweight in your oils & peanut butter, & keep the saturated fats from your red meat in check (have your white meat chicken & turkey on a regular basis, switch it up with fish one time a week & steak four times or one time a week so you don’t get bored).

 In a study completed in the Journal of Applied Physiology they found that serum levels of testosterone were elevated following exercise with subjects who consumed a diet that was comparatively high in fat6.

 It is also widely known that moderate amounts of overweight while dieting for a contest are all a natural bodybuilder can do (outside of high intensity exercise of work) to make sure cortisol (a catabolic stress hormone) doesn’t evaporate testosterone. be cautious of the fact that high amounts of saturated fats increase the risk of cardiovascular disease7.

 Have you ever heard somebody say, “Ever since I stopped drinking soda & sugary juices I lost a couple pounds without doing anything”? For sedentary people (those who don’t exercise on a regular basis) this can actually happen.

 The fact is that the in the work of the “low-fat” diet revolution that has been going on in the U.S. over the last few years, obesity rates have doubled (coinciding with “fast” & processed foods & also sedentary lifestyles). In an try to keep away from overweight, Americans have increased carbohydrate intake which has consequently increased their consumption of processed high glycemic foods (from high GI white bread, to high sugar overweight free products)4.
 You Should Tend Towards The Poly And Mono-Unstaturated Fats For Most Of Your Fat Intake.
  5. So How Much Should We Eat?
So if you are a hard gainer, & you have tried eating like there is no tomorrow but to no avail; you can basically increase your calorie intake by adding in more fats in to your diet (keep in mind, overweight is 9 calories per gram as against the 4 calories per gram of protein or carbs).

 In the event you gain weight basically & your aim is muscle mass, think of carbohydrates as your fuel source & take in the healthy fats & protein to get massive. Here’s an example based on some NSCA (National Strength & Conditioning Association) recommendations.

 First off, your aim for weight gain according to them ought to be 1 pound every one to four weeks for an intermediate lifter & one pound every one to four months for an advanced lifter (a bulking period for a natural bodybuilder ought to be about 6 months). Through my own experiences with bodybuilding, I definitely agree with this (gaining weight any faster while natural is usually associated with great genetics, overweight gain, or water retention/muscle volumization).

 Taking in an additional 250 calories a day above what is expended (from metabolism & physical activity) is recommended for weight gain as well. In the work of a nice bodybuilding process, usually a nice 300 calories are expended & ought to be taken in to account when trying to increase calorie intake. Protein intake ought to be 1.4-1.8 grams per kilogram of bodyweight or .65-.8 grams per pound. I tend to agree with taking in the upper range of .8-1.0 grams per pound, although adequate water intake is essential when it comes to increasing protein.

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