The test results clearly show that no matter what kind of weight lifted during training, muscle mass increased after ingestion of whey protein. In addition, they suggest that muscle better use of amino acids consumed 24 hours after exercise, regardless of the weight lifted during training, provided that exercise is performed until the actual fatigue of the organism. Research conducted by the Canadian and British researchers have also provided information regarding how strength training contributes to increased muscle mass and maintain it.
Do you want to grow? Want to add more muscle to your body? Therefore you need to increase your intake of calories, that's all. To make yourself a good quality muscle, your body has to have excess calories. Do you want to lose some fat? Then you have to follow the opposite: to reduce the amount of calories or increase energy consumption (cardio). Unless you like Dorian Yates genes or not relying heavily on the "science", practically it is not possible to obtain significant muscle growth while burning fat. Eat and put on weight. Then drop your fat by reducing calorie diet.
For the bodybuilder benefits of proteins are diverse: increased protein synthesis, positive nitrogen balance, muscle regeneration and antykatabolizm. Remember, protein provides a means to build muscle. Make sure you have enough protein to grow. Learn from professional bodybuilders: eat protein with every meal. Your goal should be at least 2.2-2.8 grams of protein per kilogram of body weight per day during training at a high level.
Muscle growth is a priority for many men. Usually, however, are not enough masters effects that can be achieved through exercises in the gym, so reach for nutrients to Recent studies have shown that as effective as chemical compounds, is whey protein. The researchers came to the conclusion that consumption of whey protein helps build muscle, even if the substance is taken the day after a workout. Is whey has a chance to become a favorite product of athletes?
Basic movements practice your biggest muscles, such as the back, quadriceps and chest. The more they have, the more you look bigger. In addition, basic movements not only train the target areas of the body, but also the supporting muscles. Squeezing on the bench allows you to exercise the pectoral muscles and triceps, and to some extent the shoulder muscles. Be sure to include in its program for bench pressing, squeezing sitting, squats, deadlift and rowing.
Cardio may allow you to higher energy consumption and remain hard, but can also stand in the way of your weight gain when it is excessive. If you train to gain weight, take it easy.
Adequate supplementation should be considered in addition to proper diet, if you want to speed up its effects. During the building of muscle mass, your body requires a much larger amount of protein, carbohydrates and fat than before.
In a study conducted by the Canadian and British scientists involved 15 young men who have had experience in endurance training. They were subjected to tests of muscle growth after ingesting 15 grams of whey protein in a time of rest, 24 hours after exercise. The training consisted of several elements, including the lifting of smaller and larger weights until fatigue and carry lighter loads - the training session ended before the advent of the signs of fatigue. Day after training subjects in the lab men had to eat 15 grams of whey protein.
It is not about hamburgers and fries. There are plenty of sources of fat, such as olive oil, linseed oil and boric. They contain "essential fats", that is, where your body is unable to produce itself. Remember one thing: being too limiting fat intake will have a negative impact on your growth. Why? Food fat can affect testosterone levels. In studies eaters 20% fat were significantly lower testosterone levels than those where the diet was 40% fat. In addition, studies show that there is a positive relationship between testosterone levels and fat in people who exercise weightlifting.
The third advantage is the increase in muscle glycogen stores. Glycogen is the primary material of backup power. If there is not enough glycogen, the body begins to process energy from amino acids and fats by a catabolic process.