Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

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.


MORE RESOURCES:

3 Loading Schemes to Build Muscle Size
STACK News
Fatigue, on the other hand, causes your body to recruit more muscle fibers. So if you curled 30 pounds until fatigue set in, you would work most of your muscle fibers. To build muscle, you need to work both fiber types and activate as much muscle as ...



Doctor Tipster

How do you lose fat and build muscle at the same time
Doctor Tipster
To lose fat and build muscle and the same time, you will need to have a goal. You need to set a goal of how much body fat you want to lose and how much muscle you want to gain. Without a set goal, the possibility of achieving them will be less ...



Your Houston News

You can build muscle in your prayer life with stillness, simplicity
Your Houston News
Learning to pray is like going to the gym for the first time. I had a friend in college who wanted me to sign up at a gym and start working out with him. In our first session we started with the bench press. He put a bar on the weight bench. I quickly ...

and more »


Get intense, build muscle and burn fat with new Ignite by SPRI Fitness Media ...
The Mercury
The Mercury is engaged in a year-long effort, Fit for Life, designed to promote healthy living. Visit the NEW website at pottsmercfit4life.wordpress.com for more stories. Also like us on Facebook at www.facebook.com/MercFit4Life and follow our efforts ...



Men's Fitness

5 Ways to Add Inches to Your Arms
Men's Fitness
The biceps and triceps are beach muscles, so what? Not only does blowing them up with an incredible pump feel great, but they make you like Greek god. Instead of grinding out standard barbell curls for 3 sets of 10, give these unique tweaks to an arm ...



PR Newswire (press release)

Get Intense, Build Muscle & Burn Fat With New Ignite By SPRI Fitness Media ...
PR Newswire (press release)
NEW YORK, Oct. 30, 2014 /PRNewswire/ -- SPRI, the leading manufacturer and distributor of exercise products, announced today its extension into fitness media with its new Ignite by SPRI at-home workout series. Capitalizing on the high-intensity ...

and more »


Ancient dental plaque: a 'whey' into our milk drinking past?
HealthCanal.com
Lead author Jessica Hendy, from the University of York's BioArCh research facility, said: “It seemed too good to be true; beta-lactoglobulin is the dominant whey protein - the one used by bodybuilders to build muscle mass - and therefore the ideal ...

and more »


The 4 Rules of Bulking Up
STACK News
STACK Performance Nutrition With Leslie Bonci: What You Need to Eat to Build Muscle. Well, it's that time of year again—you know, turkey dinners and family gatherings. The time when NOT putting on weight is considered a success. The time of year when ...



How Exercising Helps You Get More Done
Forbes
I've outlined a diet and workout routine in the past that helped me lose 40 pounds, build muscle, and get back on a healthy track. The exact routine I used may not be what you need, but it can serve as an idea and inspiration. I recommend including ...



Men's Fitness

Nine Eating Rules for Strong, Powerful Muscles
Men's Fitness
Most guys think they've cracked the dietary code for larger, stronger muscles: protein with a side of protein. Well, new research—especially on the connective tissue that holds your muscles together and connects them to bone—suggests it's not that ...


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright © 2006 Luminati Inc. All rights reserved.