Muscle Building Tips



Have a stiff drink - a study was conducted at the University of Texas in the year 2001 and have found out that the lifters who drink a shake that contain carbohydrates as well as amino acids before they work out increased their protein synthesis more than the lifters who drank the same kind of shake after they are done exercise. The shake has about 6g of essential amino acids - the muscle building blocks of protein and about 35g of carbohydrates. "Since exercise increases bloodflow to your working tissues, drinking a carbohydrate-protein mixture before your workout may lead to greater uptake of the amino acids in your muscles," said by an exercise and nutrition researcher at the University of Texas in Galveston.

For the shake, you will need about 10 to 20g of protein, on the whole, about a scoop of whey protein powder. Can you not tolerate the protein drinks? You can obtain the same kind of nutrients from which the sandwiches are made with about 4 ounces of deli turkey as well as a slice of American cheese on a whole wheat bread. On the other hand, the drink is a lot better. "Liquid meals are absorbed faster." Drink one 30 to 60 minutes before you start working out. Learn how to build muscles with vitamins in http://www.ehow.com/how_5061536_build-muscle-vitamins.html .

Lift every other day - do a full body workout followed by a day of just rest. Studies have showed that a challenging weight workout would increase the protein synthesis for up to 2 days right away after your exercise session. Keep in mind that "your muscles grow when you're resting, not when you're working out."

Down the carbs after you are down working out - research has showed that you will rebuild your Body Beast muscles a lot faster during your rest days if you will fed your body with carbohydrates. "Post-workout meals with carbs increase your insulin levels," which in turn, would slow down the rate of breakdown of proteins. Eat a banana, peanut butter sandwich, sports drink and so on.

Consume something after every 3 hours - "If you don't eat often enough, you can limit the rate at which your body builds new proteins." Take the amount of calories you necessitate in a day and then divide it by 6. That is about the number that you should consume in every meal. Be certain that you consume some protein about 20g for every 3 hours. In this way, you are helping your body to efficiently grow your Body Beast muscles.