Creating An Anabolic State That Supports Muscle Growth
by Hamoon Arbabi
zone3
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.
ABOUT THE AUTHOR
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