Creating
an anabolic state that
supports muscle growth
By: Richard
Mitchell
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.
Richard
Mitchell is the creator
of the bodybuildingadvisor.com
website that provides
guidance and information
to athletes at all levels
of bodybuilding experience.
Go to Bodybuilding Advice
to learn more about
the issues covered in
this article.
Article
Source: http://EzineArticles.com/?expert=Richard_Mitchell
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