MUSCLE GROWTH NUTRITION: 4 ESSENTIAL HACKS

Muscle Growth Nutrition: 4 Essential Hacks



By James
Posted Thursday, October 29, 2015 at 02:30pm EDT
Keywords: Muscle Growth, Muscle Growth Nutrition
Muscles are not built in the gym. They are built in the kitchen. And that is where most people trying to maximize their muscle growth fail. They work their gluteus maximus off in the gym and, yet, their gains just don’t happen. What they is need a revamp of their nutritional program. The following 4 hacks will allow you to gain the nutrition know-how to build some quality prime beef.

Muscle Growth Hack #1: Customize Your Carb Intake

The exact number of carbohydrates that you need to consume each day depends on what your goal is and how your body processes carbs. If you’re a hard-gainer, you need to digest more slowly digesting carbs. Such foods as brown rice, yams and oatmeal should be consumed throughout the day. If, on the other hand, you easily add body fat to your frame, you’ll want to keep to a moderate carb intake. This applies even to the off-season when you’re focusing on upping the muscle growth.

Hard-gainers should consume 2.5 grams of carbs per pound of body weight when eating for muscle growth. Those with a tendency to gain fat should keep their daily carb intake to 2.0 grams per pound of body fat. This means that a 200-pound guy will consume about 400 grams of carbohydrates per day.

Those who are working to shed body fat will want to cut their body fat considerably. They need to restrict the carbs right back to one gram per body part each day.

As an extra tip, you may benefit from a high carb day once a week. On these days, you should increase your carb consumption to double your base-line level. This will go a long way to helping you to boost your metabolism. It will also allow you to quickly restock your glycogen levels, so you can train harder for longer.

Muscle Growth Hack #2: Get a Variety of Protein

For optimal muscle growth you need to get plenty of protein each day. This will ensure that you have all the amino acids that your body needs for building muscle mass throughout the day. Aim to take in 1.5 grams of protein for every pound of bodyweight. For a 200 pound guy, that means he’ll be consuming 300 grams of protein per day.

To make that protein intake really work for you, however, you’ve got to vary the sources of protein that you consume. When you consume both fast and slow digesting proteins together you are giving your body a more immediate dose in addition to a sustained time-release protein that will be available for longer. This will support muscle growth and prevent catabolism. In terms of a protein supplement, you should be consuming a protein weight gainer powder that consists of a mix of both whey, for fast acting protein release and casein protein, for slower protein release. In terms of whole foods, eggs is fast acting and steak is slow acting.

You should also consume your protein at even intervals, spaced three hours apart, rather than at 3 large meals. This will ensure that amino acids are in your bloodstream at all times and that you are in a constant state of anabolism.

Fats and fiber slow the digestion rate of protein. You can, therefore, use these two nutrients to manipulate the digestion rate of protein. When you want to lengthen the time that protein stays within your system, have a serving of fats or fiber along with your protein. Conversely, in order to get the protein into your muscle cells more quickly, avoid fats and fiber.

Muscle Growth Hack #3: Eat the Right Carbs at the Right Times

Getting the carb intake correct is the most challenging aspect of muscle growth nutrition. If you don’t time your carb intake properly, you may feel sluggish and weak during your workout. It is imperative that the bulk of your carbs should be taken into your system on either side of your workout. Prior to the workout, eat fast consuming carbs like white rice. After the workout, you should go for a starchy carb like pasta. Starchy carbs like pasta help replace muscle glycogen stores that are burned during training. This helps you to recover and train more effectively for max muscle growth.

Sugar sources should be avoided due to their spiking of insulin levels, which encourages fat storage. During your workout, however, a surge in insulin is a good thing. It will help to drive the mass building process. So, consuming sugar directly before your workout can help to fuel your workout.

Muscle Growth Hack #4: Eat Clean on the Road

It may be more challenging, but if you are intent on real muscle growth, you need to keep eating for anabolism regardless of what is going in your life. If you’re at a convenience store, you should be able to find boiled eggs or small packages of cheese. Ready to Drink (RTD) protein shakes are also widely available. You may also opt for packets of nuts – just be aware of the sugar and salt levels along with the preservatives.

At a restaurant, order meat dishes that are simply prepared, such as baking or grilling. Order vegetables on the side, and, if you get a salad, ask for the dressing to be put on the side. Your carb sources should consist of plain-cooked rice, pasta, baked potatoes and yams. At fast-food restaurants, go for chicken breast based burgers. Beef burgers made with 100% beef are also loaded with protein. You need to make sure, though, that you avoid such toppings as bacon and condiments such as mayonnaise or any sort of special sauce.

Remember, reasonable substitutes are a good way to stay on track.

Summary

The four muscle growth hacks presented here will put you on the fast track to anabolism, which is the state that your system needs to be in for maximum mass. Keep it constant, keep it clean and keep training hard and the muscle growth will come – sooner than you think.

Author Bio



I’m James, a professional fitness writer. I am obsessed with weightlifting and hacking the body. If you enjoyed this article, head over to GarageGymBuilder.com for more similarly themed content. I love breaking down fitness myths, reviewing popular products, and interviewing important people in the industry.

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