How to Increase Arm and Chest Size Fast

Building muscle in your chest and arms takes time and discipline, but you can put it on as quickly as possible by training appropriately. Your workouts must include enough sets and reps to completely overload your chest and arm muscles. Workout of sufficient volume stimulate the muscle-building process. Your muscles heal from the workouts while increasing in size. According to Dr. Lee E. Brown, while it partly depends on your genetics and body type, it can take up to eight weeks to see notable improvements in muscle size.

Step 1

Lift weights three times per week and not on back-to-back days. Give your chest and arm muscles a day off in between each workout so that they can heal fully. If you still feel fatigued on the day you’re scheduled to work out, push your session back a day to give your muscles some more time. The breaks between workouts are when your chest and shoulders will get bigger.

Step 2

Begin your workout with chest exercises. The pectoralis major -- in the chest -- is a larger muscle than the biceps and triceps of the arms, so it should be worked first. Select three to four chest exercises to include in your workout. Effective exercises include bench press, dumbbell chest press, incline chest press and push-ups.

Step 3

Select three biceps exercises to complete during your workout. Exercises that target the biceps include barbell biceps curl, dumbbell biceps curls, isolation curls and hammer curls. During each of the curl exercises, keep your elbows in at the sides of your torso as you bend your arms. Avoid jerking the weight up in an attempt to lift a higher load.

Step 4

Choose three triceps exercises, such as lying triceps extensions, overhead triceps extension, dips and close grip push-ups. Ensure you’re emphasizing the triceps during each exercise by not allowing your elbows to flare out to the sides.

Step 5

Complete four to six sets of six to 12 repetitions of each exercise. This is the workout volume recommended by Georgia State University’s Department of Kinesiology and Health for putting on muscle mass. A rest of about one minute between sets helps promote muscle overloading.

Warnings

• Lift weights with a partner who can act as a spotter, as most chest exercises and some triceps exercises involve holding the weight over your head. See your doctor to get cleared before starting a new workout program.

Tips

• For all exercises, use a weight that makes completing each set challenging. Make adjustments if a weight becomes too easy.

Things You'll Need

• Weights

Reference: http://tinyurl.com/jdlsaz6

How To Build Muscle: The Definitive Guide to Building Muscle

If you would like to build muscle, then here is how I’ve gained 43lb of muscle in Belgium, and how you can gain as much muscle in America (or elsewhere). The secret to gaining muscle is to get stronger. The stronger you get, meaning the more weight your can lift in the gym, the more muscular you’ll be. This is especially true if you’re a natural drug-free lifter with average or, worse, lousy genetics like I am. More strength is more muscle. 

Are You Making This Muscle Building Mistake? Go to any gym and you’ll find most guys doing body-part split routines. They’ll train five to six times a week… one muscle a day… going to failure on every set in order to get pumped… and using at least ten isolation exercises per workout to hit each muscle from every angle. I’m sure this sounds familiar to you. Many guys think they’ll build muscle with these body-part split routines because that’s what they read in some muscle magazine. Or because that’s how they saw some ripped dude in their gym train, and so they hope to get the same results if they train the exact same way – monkey see, monkey do. In reality, most guys will never build muscle with body-part split routines. Worse, they’ll look EXACTLY the same five years later. The few who do gain muscle with split routines almost always belong to one of these groups: Genetic Freaks – Some guys will build muscle DESPITE doing body-part split routines, NOT because of them. They’re genetically blessed. I’ve seen guys who were ripped and muscular before they even touched a weight. Not to sound rascist, but this is quite common with black people. Yet unless you were also born lucky with superman genetics, forget about building muscle with body-part split routines. Steroid Users – Drugs are extremely common among lifters, yet few guys are honest about it. Before I got my home gym, I trained five years in a commercial gym and more than half the guys there were on drugs. That’s why they managed to build muscle REGARDLESS of doing bullshit split routines – it’s because they relied on the muscle building hormones they injected in their body to gain muscle NOT on their training. Drug-free lifters like us won’t get away with that, we play by different rules. Advanced Lifters – Most top bodybuilders belong in this group. They used split routines to chisel their physique… AFTER first spending years building muscle mass by getting strong. Unfortunately most guys put the cart before the horse… and that’s like a sculptor trying to carve out a masterpiece from a tiny piece of clay – you just don’t have enough mass to work with. Similarly, split routines won’t work unless you’ve spent years building muscle mass. And that requires getting strong first.. Here’s what this all means: if you’re a drug-free lifter with average, or worse, lousy genetics like me, then building muscle boils down to this… If You Are Not Lifting More Weight Today Than You Did One Year Ago, Or Even One Month Ago… Then You Are NOT Building Muscle! And I don’t care how pumped or sore you get. You can dumbbell bench on a bosu ball with 30lb in each hand until you’re blue in the face… but the guy who benches 250lb will always have a bigger chest than you. And that’s because he’s lifting heavier weights. More strength is more muscle. Think about it, why are the best-built guys that ever existed strong as hell? This isn’t a coincidence. They know that more strength is more muscle. They know that the stronger you get, the more muscular you’ll be.


Reference: http://tinyurl.com/5m5x6u

Pre or Post Workout: When Should You Take Whey Protein?

Protein consumption remains one of the most hotly debated topics in performance nutrition – there are “protein wars” afoot, with one camp pitting itself against another, each touting the pros and cons of food vs. supplementation, whey vs. soy, and the correct protein intake levels based on age, goal and sport.

It makes sense – athletes of all levels place a high value on developing lean muscle tissue, and protein consumption is what delivers the amino acids necessary for building and maintaining muscle.

The good news is the sheer popularity of whey protein means that it’s been studied, studied and studied some more, so there are fewer questions regarding when to take whey protein.

If you’ve made the decision to supplement, and you’re looking to add whey protein to your diet, here’s what you need to know.

Types of Whey Protein

Not all whey proteins are the same – in fact, you’re likely to be overwhelmed by all the options available if you take a jaunt down the aisle at your local nutrition store. Generally speaking, there are three common forms of whey protein.

Whey Protein Concentrate

This is the less processed, more “natural” form of whey protein. For clean-eating fans, less processing probably sounds like a good thing, but in this case, less processing actually means less pure.

Whey protein concentrate contains more fat and lactose, and less total protein – ranging anywhere from 70% to 85% of the product – than isolates.

Whey Protein Isolate

Whey protein isolate, on the other hand, goes through more processing to remove the extra lactose and fat, delivering a product that’s typically 90% protein or more. The isolate form of whey protein generally costs more than concentrate, and it’s also considered a “safer” supplement for those who are lactose intolerant.

Hydrolyzed Whey Protein

Hydrolyzed whey products are those that have gone through additional processing, essentially breaking down the protein into groups of amino acids that are theoretically faster to digest.

The problem is, research doesn’t necessarily indicate this is true, so spending more money on a hydrolyzed product when other options are as, or more, effective, doesn’t make a whole lot of sense.

Functionally speaking, any whey product you choose should be more than capable of putting your body into a state of positive nitrogen balance – the most beneficial state for muscle recovery and hypertrophy – as long as you time your protein supplementation correctly.

Whey Protein Timing

Whey protein is a highly bioavailable protein that boasts fast absorption rates. This makes it an ideal protein for post-workout recovery.

In fact, Brandon Mentone, a Strength and Conditioning Coach and Sports Nutritionist, puts it this way, “Whey has the highest bioavailability of all the protein analogues, which makes it the most potent and rapidly utilized agent post-workout.”

When you exercise, you’re placing a high level of stress on your body that actually causes damage to your muscles and tissue.

Building muscle doesn’t actually take place during your workout; rather, your workout is the tool you use to put your body in the necessary state for muscular hypertrophy during recovery.

Proper post-workout nutrition stimulates the repair of tissues in a way that leads to muscle growth.

Immediately following a workout, the blood flow to skeletal muscles is stimulated, and the act of working out “opens up” muscles to function a bit like a sponge – they’re primed and ready to absorb nutrients.

By consuming a fast-absorbing protein like whey protein immediately after your workout, you’re supplying your muscles with the amino acids they need to repair and grow, precisely when they benefit the most.

The sooner you can consume whey protein following your workout, the better. Generally speaking, you have up to a two-hour window (the “anabolic window”) post-workout to consume a protein-carbohydrate meal.

This is the two-hour period in which your muscles are primed and ready to accept nutrients, taking them from a muscle-wasting state of negative nitrogen balance to a muscle-building state of positive nitrogen balance.

But just because you have up to two hours, doesn’t mean you should wait to supplement. The longer you wait, the less “sponge-like” your muscles will be, and the less benefit you’ll derive from your whey protein supplementation efforts.

Who Should Take Whey Protein

Because whey protein is affordable, popular and highly bioavailable, It’s a great option for most active individuals looking for a way to easily increase protein consumption.

One of the biggest arguments against protein supplementation is that, in theory, it’s easy for people to consume enough protein in their diets to meet the Recommended Daily Allowance (RDA) of .8 grams per kilogram body weight.

While technically this is true, the RDA is based on the protein needs of a sedentary individual, not the needs of anyone who is active, growing, trying to build muscle mass or who is recovering from an injury.

Most studies indicate that under circumstances such as these, protein intake ranging from 1.2 to 1.6 grams per kilogram body weight is ideal. While it’s perfectly possible to consume this level of protein from food sources, it’s not always convenient.

Anyone who has ever tried to squeeze in a workout right before running to a meeting or whose training schedule butts up to their children’s bedtimes knows that it’s not always possible to sit down for a meal right after working out.

Because the timing of protein consumption post-workout is vitally important to muscle hypertrophy and recovery, it must be easy and convenient to consume.

Protein supplements – particularly whey protein powders that can be mixed with water, bars and pre-made shakes – are incredibly convenient, and a great option for anyone who’s “on the go” and unable to turn to whole food protein sources after  workout.

It’s important to realize, though, that whey protein isn’t appropriate for everyone. As a product derived from milk, it’s not a good choice for vegans, and some whey protein concentrates may cause gastrointestinal distress to those who are lactose intolerant.

In these situations, other protein supplements, such as vegan-friendly, stomach-friendly hemp protein, may be a better option.

Reference: http://tinyurl.com/zny9be7

Pre-Workout Protein Boosts Metabolism

I argued that the need for pre-workout protein intake was due to this being a case where the benefits (increased protein synthesis) simply outweighted the negatives (insulin increase; low insulin being a determinant of the fasting state). It's also known that BCAAs independently affects the same myogenic pathway through which fasted training may increase protein synthesis in response to post-workout nutrition.

On the whole, the scientific evidence that speaks in favor of pre-workout protein for increased protein synthesis and muscle growth is strong. Some researchers even speculate that it may be just as important as post-workout protein intake.

Last week I came across another study which makes a strong argument for pre-workout protein to facilitate body fat loss. Let me give you a brief summary of the findings.

Participants were recruited for two experiments where they ingested 18-19 g whey protein or carbs 20 min pre-workout. It should be noted that they all had weight-training experience; they were not newbies. Resting energy expenditure (REE) was measured on the morning before training and at the 24- and 48-hour marks post-workout. Respiratory Exchange Ratio (RER) was also measured at these time points; in short, RER is a way to quantify the ratio of fat, carb and protein oxidation at rest.

The training was in the form of a full-body session, with nine different movements trained 4 x 10-12, with a 2 min rest between sets. Bench press, squats and sit ups were some of the movements of choice.

Results showed that REE was significantly elevated at the 24-hour mark when compared to baseline.

Using a typical 80 kg/176 lbs male as an example, here's what the experiments showed

Baseline (before training): 1730 kcal

24 hours post-workout (carbs): 1790 kcal (+3.5% vs baseline)

24 hours post-workout (protein): 1880 kcal (+8.5% vs baseline)

48 hours post-workout: at this point, no clinically significant differences where seen between carbs and protein, but REE was still elevated approximately 6-6.5% above baseline in both experiments.

It's interesting to note that the carb-supplemented experiment caught up with the protein-supplemented experiment in terms of REE at the 48-hour mark, while lagging behind big time at the 24 hour mark. The difference of 90 kcal between carb and protein-supplemented experiments can be seen as fairly substantial in this context. It's more than what many thermogenic supplements would yield. The degree of latency is also interesting. One would hardly think that your pre-workout nutrient intake would affect protein synthesis 24 hours later.

REE was tilted towards increased fat burning at the 24-hour mark, but this effect was not affected by pre-workout nutrition. In this case there were no differences between protein or carbs.

Why does pre-workout protein boost metabolic rate when carbs doesn't? 

The higher REE observed in the protein-supplemented experiment can be explained by increased muscle protein synthesis, which is a metabolically costly process. Older studies show that consuming pre-workout protein increase protein synthesis far more effectively than pre-workout carbs. This effect is due to shuttling amino acids to the working muscles, which in turn may increases protein synthesis for up to 48 hours. It goes without saying that if no dietary amino acids are present at this time, the effect would be blunted, which is what occurs if one would work out completely fasted or with carbs only.

The researchers put forth another hypothesis for the increased REE seen in the protein supplemented group. Pre-workout protein blunts cortisol throughout the day, which is another effect not seen fasted or with carbs only. In this context, lower cortisol could boost metabolic activity of muscle protein synthesis by allowing it to go on unscathed (cortisol increase protein breakdown and decrease synthesis).

In short, you have everything to gain by ingesting protein shortly prior to your "fasted" training session. The argument that pre-workout protein would interfere with fat burning can be laid to rest once and for all. Pre-workout protein will not only lead to better muscle and strength gains, but also help with fat loss due to it's effects on metabolic rate.

To summarize:

* Ideally, ingest 10 g branched-chain amino acids (BCAA) or 10 g essential amino acids (EAA) 5-15 mins prior to training.

* Alternatively, ingest 30 g of whey protein 5-15 mins prior to training. This will yield similar amounts of BCAA as the above protocol.

* Break the fast post-workout. Your 8 hour feeding window starts here.

* Ideally, break the fast with your largest meal and taper caloric content of meals downwards throughout the day. End the 8-hour feeding window with a lower carb meal containing slow digesting protein such as cottage cheese or eggs. Meat served with fibrous veggies is another option (meat is a fairly "fast" protein, but fiber will slow digestion).

Reference: http://tinyurl.com/zzupq3r

High Protein Diet Plan for Muscle Building

Muscle building involves expense of a great deal of energy, that needs to be replenished in some form. The energy input of your body should be high while following such a strenuous workout schedule. While performing these muscle building exercises there's an increase in muscle mass of your body and the desired results are obtained by consumption of large amounts of protein. A diet rich in protein is utmost essential for body builders because insufficient protein in diet can hamper muscle growth.

High Protein Diet Plan
Protein is one of the most essential nutrients required by everybody. Amino acids, also known as the building blocks of body, aids in synthesis of proteins. Thus, taking supplements rich in amino acids actually bring out the desired effects. Protein plays a crucial role in regeneration and growth of muscles. Thus, you must ensure that your protein intake is enhanced from the foods you consume everyday. Getting a stronger built is possible with these exercises and to get such a physique you need to restore the nitrogen balance inside your body which is possible only if there's sufficient protein inside your body. So a high protein diet plan for building muscle mass needs to be formulated. Here are some ways to incorporate proteins in your diet in maximum amount.
While doing muscle building exercises you need protein at a gap of 2-3 hours. This is possible by drinking protein shakes at frequent intervals. Numerous brands of protein shakes containing perfect combination of proteins, amino acids, vitamins, minerals and carbohydrates are available in the market. You can check for whey protein shakes for this purpose. Drink a glass before and after one hour of exercise.
Start your day by drinking 2 glasses of full cream milk and pastured eggs. Milk is rich in proteins and fat. Pastured eggs are preferred in a high protein diet because they contain much more amount of protein than regular eggs. Along with milk, have a bowl of cereals and banana. You can also toast four pieces of brown bread and spread low fat cheese and butter over it. This is the ideal high protein diet plan for muscle building.
Some of the richest sources of proteins are found in animal products. They include chicken, fish, beef, pork, turkey. Your lunch should be heavy so that you do not run short of proteins while exercising in the evening. Boiled chicken, roasted beef, chicken broth, boiled turkey, baked fish would provide you the required amount of protein. Do not fry these foods or make gravies, because over cooking destroys the protein contained in them. These foods when consumed in boiled form are easily digested.
Apart from animal based foods, you should also consume vegetables rich in iron and fruits containing high amounts of vitamin C, necessary for strengthening bones. You should combine your meals with animal products and vegetables to derive maximum nutrition from them. Have a dish of fruits (apples, pears, guava, pomegranate, pineapples, etc) after lunch. You can also have whole wheat tortillas, brown rice to get carbohydrates in healthy forms. Pulses, lentils, beans and grains are excellent sources of proteins and they should be consumed everyday at lunch or dinner.
Since you are depending more on proteins to increase the volume of lean mass in your body, your dinner will also comprise animal products. Keep your dinner a little light and eat different varieties of fish. Salmon, mackerel, tuna, sardines, herring are good sources of protein. Boil the slices or bake them for eating. People often drink milk combined with raw eggs. This drink is considered to be the best for body builders. End your day with a glass of protein shake or milk.
This was a concrete plan for a muscle building high protein diet. Although protein is the key ingredient of such diets, you have to adequately balance fat and carbohydrates, essential for gaining energy to perform the high impact moves. The diet plan explained in this article has provided all the important sources of protein that must be included in your diet while being on a muscle building workout regimen.

Reference: http://tinyurl.com/hsqgyl6

Drinking Protein Shakes: How They Can Help You Build Muscle

Protein shakes are all the rage among bodybuilders, CrossFitters, and athletes around the world. They're a quick and easy source of protein, making them ideal for those who are trying to boost their pre-workout energy levels, struggling to make it through a tough workout, or provide their body with the nutrients needed post-workout.

But how can protein shakes help you build muscle? Simple: they provide you with easily processed and absorbed protein!

There are many sources of protein on the planet, and one of the most popular is red meat. When you eat a juicy steak, you are consuming a good deal of protein, but also a lot of fat along with it. Your body takes time to break down the fat and protein in order to absorb it, so the nutrients don't reach your muscles for a while after eating.

With protein shakes, on the other hand, you can get fast-acting proteins (whey protein chief among them) that are easily absorbed into your body with little to no wait time. You can also find proteins that are absorbed slowly into your body, giving you a steady supply of amino acids overnight or all day long. That is one of the main advantages of using protein shakes to build muscle: you can select the type of protein you want.

Everyone knows that protein is needed for the production of muscles. The amino acids you eat are used to produce ATP energy (the only energy your muscles can burn), hormones (such as testosterone, which leads to muscle growth), enzymes, and immune system components. But your body also needs protein in order to repair the micro-damage that has been done to the muscle fibers during your workout. Thanks to the amino acids in the proteins you eat, your body can repair and expand your muscle fibers--increasing the energy storage and thereby boosting strength, stamina, and endurance.

A pre-workout protein shake will give your body a quick influx of amino acids, which will then be turned into ATP energy. When you hit the gym 60 to 90 minutes later, your muscles will be all "powered up" and ready to get through that workout.

A mid-workout protein shake is ideal for those who are doing a workout longer than 60 minutes. The body usually stores enough energy for 60 to 90 minutes worth of full-on exercise, but having a protein shake mid-workout can give you the energy you need to power through and keep working through an intense training session.

A post-workout protein shake will give your body the nutrients it needs to repair the damage done to your muscle tissue, leading to enhanced muscle growth and an increase in strength, stamina or endurance (depending on what type of training you do).

A pre-bed protein shake will give your body a steady supply of protein that it can use to make repairs to your body overnight. Your body does most of its healing as you sleep, so giving it protein before bed is a good way to ensure maximum body repair and growth.

As you can see, protein shakes are definitely a good way to get more protein and ensure that your body has all the amino acids it needs for serious muscle growth and improved overall health.

Reference: http://tinyurl.com/zbyrlv6

The Best Protein Powder for Gaining Muscle

A whey protein scooper. Photo Credit CobraCZ/iStock/Getty Images

Augment a strength-training program with supplemental protein and you just might increase the rate at which your body builds lean mass. The International Society of Sports Nutrition recommends whole foods as your primary source of protein, but it also declares that if you use supplements, whey and casein are best. These two proteins, derived from cow's milk, digest at different rates and complement any muscle-building program with their positive effects on muscle growth and recovery.

Why Whey?

Protein is made up of amino acids. Certain amino acids, particularly branched-chain amino acids, are particularly important in your body's ability to maintain muscle tissue. Whey protein contains a high proportion of these amino acids. Whey is also fast-digesting, meaning it processes through your body quickly and gets to worked muscles expediently if you consume it right after a workout. Your muscles use these amino acids to begin the repair and building process as soon as you put down the weights

Casein's Benefits

Casein also contains all the essential amino acids that your body cannot produce on its own. It doesn't digest as quickly and readily as whey protein, however. When you're trying to build muscle, this slow digestion rate can be an asset. Whey protein provides your muscles with an immediate supply of amino acids when consumed after a workout, but casein releases more slowly so your muscles continue to receive a steady supply of amino acids for as long as seven hours after your workout. This slow release may help reduce muscle damage and soreness, so you recover faster and tolerate a greater workout volume and frequency -- contributing to growth. Consuming casein just before bed can also prevent the muscle breakdown that may occur while you sleep.

Research Supports

Both whey and casein prove their muscle-building abilities in research. A review published in the "Journal of the American College of Nutrition" in 2009 noted that milk proteins are superior to soy protein when it comes to achieving greater muscle mass gains with resistance training. A 2004 issue of "Medicine and Science in Sports and Exercise" published a study showing that, despite their differing effects on amino acid balance in the body, both casein and whey consumed an hour after a workout resulted in similar increases in net muscle protein synthesis. Protein synthesis is necessary for the muscle-building process. A later study from 2006, also published in "Medicine and Science in Sports and Exercise," determined that drinking milk one hour after a leg strength-training routine enhanced muscles' ability to go into protein synthesis and build muscle. This suggests that a combination of the two proteins in milk, whey and casein, are effective for muscle building.

Time It Right

Drinking milk or its isolated proteins alone won't result in big muscles. You need to strength train diligently to build lean muscle mass. The International Society of Sports Nutrition recommends that you follow a strength-training program for at least 10 to 12 weeks that consists of three to five days per week of lifting. Use compound exercises for both the upper and lower body during this exercise protocol. Compound exercises are those that activate multiple joints at one time, such as squats and presses. Consume the whey or casein and whey protein powder within 45 to 90 minutes of finishing each session for optimal uptake and use of the amino acids.

Reference: http://tinyurl.com/goln3az

Why Is Meat So Good For Muscle Gain?

Building muscle takes more than just putting hours in at the gym. While training is obviously important, rest is equally significant. It’s during this time muscles heal from the stresses forced on them during exercise.

However, most importantly, an athlete must have the right nutrients, minerals and vitamins in their diet for adequate muscle recovery and repair. Supplementation can help boost an athlete’s protein intake or give that all-important vitamin hit post-workout, but meat should be the preferred source.

Protein

It’s imperative for an athlete to consume a sufficient amount of protein daily to support muscle growth and meat is an excellent source.

It has High Biological Value (HBV) and is made up of Essential Amino Acids (EAA) and Non-Essential Amino Acids (NEAA). The body can produce NEAA naturally, whereas EAA, which is essential for protein synthesis, cannot.

According to the International Journal of Sport Nutrition and Exercise Metabolism, strength athletes require between 1.2g and 1.7g of protein per kilogram of bodyweight per day. Endurance athletes need a protein intake of 1.2g and 1.4g of protein per kilogram of bodyweight per day.

Therefore, a strength athlete weighing 105kg will require 126g to 177g protein daily and an endurance athlete weighing 75kg will need between 90g and 105g protein each day.

It’s thought a typical 6oz lean fillet steak contains approximately 32g protein.

Vitamins & Minerals

Meat is naturally rich in multiple vitamins and minerals, all of which essential for muscle gain. It contains high quantities of zinc, selenium and B vitamins e.g. B 2, B 6 and B 12, as well as iron, in red meat.

Zinc, known for helping in the production of protein, assists in the recovery, repair and growth of muscle cells as well as boosting the body’s immune system.

Selenium, an anti-oxidant, helps prevent muscle injury post-workout by preventing oxidative damage to the healthy muscle cells, thus allowing them to repair and grow faster.

B vitamins help release energy from foods meaning an athlete will have a much more energetic and worthwhile workout.

B6 and B12 even have specialised roles that directly relate to muscle growth. B6 is needed for AA metabolism and B12 is required for maintaining nerve function, thus allowing muscles to contract.

A 4oz lean cut of beef provides your body with approximately 50% of the RDA of B6 and 25% of the RDA of B12.

Iron, known for boosting energy levels and combating fatigue, also helps facilitate the production of red blood cells. These then transport oxygen around the body and helps stimulate cell growth – particularly in the muscles.

Creatine

Naturally found in meat, creatine is a nitrogen-containing compound that provides muscles with energy and helps improve protein synthesis, thus encouraging muscle gain.

90% of creatine is found in the muscles with the remaining 10% in the heart and brain.

Essentially, meat is well-balanced and excellent natural source of various elements crucial for muscle growth.

However, meat can be high in saturated fats so, for optimum muscle growth, it’s recommended athletes choose lean cuts like turkey, chicken breast and lean steaks and trim off any excess fat before cooking.

Reference: http://tinyurl.com/j7k3s6g

How Much Protein You Should Eat to Build Muscle

How much protein does your body really need to build muscle? Are some forms of protein better than others? Does the time you eat it matter?

…and then I want a protein shake, hahah.

In all seriousness, I’m often asked how much protein is actually needed for building muscle.

Is 1 gram per pound of body weight per day enough? If we eat more, will we build more muscle?

Or should we be eating less than that? 1 gram per pound of lean mass, maybe? Is that even more than we need?

Well, let’s find out.

Why Your Body Needs Protein to Build Muscle

You may already know this, but I want to give a brief summary just to make sure.

In the body, a protein is a special type of molecule that is comprised of substances known as amino acids. Think of amino acids as the “building blocks” of proteins–without the requisite amino acids, the body can’t create protein molecules.

Now, there are many types of proteins in the body, and they perform a wide variety of functions ranging from the replication and repair of DNA, to cell signaling (insulin is a protein, for instance), to the formation of tissues and other substances like hair and nails, and more.

The building of “muscle proteins” (the types of protein molecules that our muscles are made of) requires a variety of amino acids, some of which must be obtained from food (these are known as “essential” amino acids).

When you eat a food that contains protein, your body breaks the protein molecules in the food down into the amino acids they’re comprised of, and then uses those amino acids to build its own proteins.

If you eat too few grams of protein every day, your body can become deficient in the amino acids it needs to build and repair muscle, and thus, muscle growth becomes impaired.

Now, the body has certain protein needs even if you don’t exercise. Remember that every day cells are dying and being regenerated, and this requires amino acids.

When you do exercise, however, the body needs even more amino acids to repair damaged muscle fibers and, depending on what you’re doing, grow them larger. This is why athletes need to eat a high-protein diet to maximize performance.

How high do you have to go, though?

Many years ago, before I knew what I was doing, I was stuck in a rut in the gym, and I thought maybe my protein intake was the problem.

I asked an ex-professional bodybuilder how much protein I should eat every day, and he said 2 grams per pound of body weight.

I was a bit taken aback–that would mean eating close to 400 grams per day.

He was adamant that 2 grams of protein per pound of body weight was absolutely necessary to break through the plateau and start building muscle again, so I went for it.

Reference: http://tinyurl.com/pqwdrav