Creating An Anabolic State That Supports Muscle Growth
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.
Latest News
Kuna exercises civic muscle IdahoStatesman.com, ID - Paul Hopkins of Nampa, who once helped build Walgreens stores in Meridian and is a longtime housing appraiser, said proposing an aesthetically inferior ... |
 Examiner.com | The reality of danger Examiner.com - By repeatedly practicing hundreds of techniques and combinations in martial arts training, we build a personal arsenal of techniques. We also build muscle ... |
Build a kit to survive colds, flu News Chief, FL - Acetaminophen and ibuprofen to ease fever and muscle aches. Remember that aspirin has been linked to the rare but serious illness known as Reye's syndrome ... |
The bottom line iAfrica.com, South Africa - This brings up another good point: When you build muscle your weight will increase because your muscles are made up of mostly water, but your body fat ... |
 TheCarConnection.com | Ford to trot out its new, more muscular Mustang USA Today - When the 2010 Mustang is unveiled Wednesday at the Los Angeles Auto Show, it will be billed as a pumped-up muscle car. More aggressive snout. ... Up Close: 2010 Ford Mustang |
Pill Helps Elderly Bulk Up Discovery Channel - The drug increases human growth hormone levels, which makes people grow taller, build muscle, and strengthen bones, among other myriad effects. ... |
Protein supplements useless for building muscles Ottawa Citizen, Canada - The word around the gym is that protein powders and bars build bigger muscles and aid in recovery after exercise. Yet, to date, there is no scientific ... |
Ford to build Raptor despite depressed economy Tennessee Journalist, TN - Chrysler’s pricing is a little more modest at a measly $42000 for the top-line muscle car. Only time will tell whether Ford and the others are making the ... |
Canonical To Build ARM Version Of Ubuntu InformationWeek, NY - ARM, based in the United Kingdom, has been making low-power processors for small devices much longer than Intel, but the market muscle of the latter makes ... |
Growth Hormone Boost May Not Slow Alzheimer's Washington Post, United States - In that study, researchers at the University of Virginia found the use of MK-677 spurred an increase in muscle mass in older recipients. ... |
Resources
-
Muscle building programs to Build Muscle mass fast
Muscle building. Personal trainer Shawn LeBrun reveals powerful Muscle building programs to Build Muscle mass fast.
-
Gain Muscle Mass Weight : Build and Gain Muscle Weight
From Skinny to Muscular Order Page
-
AtoZfitness for Maximum Muscle Gain and Maximum Fat Loss
How To Burn More Fat And Build More Muscle In The Next 30 Days Than Most People Do In 90 Days Or Even 6 Months Guaranteed!
-
Gain Muscle Gain Weight Build Muscle
Underground Mass Building Course To Shock Your Body Into An Explosive Growth Spurt.
-
Hyper-Growth Muscle Mass Training
The
-
Build Muscle Mass, Weight Lifting Routines, Free Workout and Diet Tips.
How To Build Muscle Mass, Weight Lifting Workouts To Get Incredibly Huge And Super Strong Naturally! All-Natural- NO STEROIDS!
-
Your #1 source for natural bodybuilding information
Build big muscles by using practical weight training techniques and learn about topics from training, diet, recovery and supplement reviews are covered.