Muscle Protein Shakes

There are many reasons why someone would like to build muscles. Some do it to look good. Others do it for their career. Some just want to lose weight. For whatever the reason, you need to know what to do to achieve those goals.

Lean muscle mass can help an individual to burn off excess fat. A person that is obese tends to feel lethargic and listless. This lack of energy is caused by a low metabolic rate. The system is just inefficient when it comes to converting food, muscle or fat into energy.

A very fit person feels more energetic mainly because of the presence of lean muscle in the body. Muscle stores energy in the form of glycogen. This is a form of energy that you can use immediately. Your body can convert fat into energy when necessary, but this is not the preferred method.

To stay healthy, you would have to start building up muscle mass. Exercising is required to build strength. But exercise alone is not enough. You will also need to learn how to eat better to foster the growth of muscle in your body.

Muscles need proteins to grow. Therefore, besides exercising, you need to consume a high protein diet on a daily basis. Usually, you don’t get enough from the foods that we consume everyday. You may then rely on protein shakes to help boost your protein intake.

A single serving of protein shake can offer 20g to 45g of protein. All you need is 2 to 3 servings a day. Drink a protein shake in the morning, one after your workout, and one before you head off to sleep.

Who Else Wants To Know How To Build Muscle Size?

Whether a person is training to began a career in body building, or just trying to add some muscle mass for personal reasons there are a few keys that apply to everyone when it comes to adding mass.

Diet is a pivotal aspect of mass building. The wrong diet can make building lean muscle mass much more difficult than it needs to be. A high protein diet will greatly aid anyone who is trying to stack on muscle size.

While bodybuilders have used everything from raw eggs, to lean red meat in an attempt to optimize the protein in their diet, the easiest way to ramp up your protein levels is through the use of protein powders, shakes, and supplements These supplements are easier for the body to process, and release protein at a much greater rate than through eating. Many times when compared to the price of high protein foods like beef, these supplements are much more cost efficient in many cases, than trying to load up the diet with protein rich foods.

For those who wish to take an all natural route to more muscle mass large quantities of protein rich foods must be consumed. These include lean red meat, fish, chicken, eggs, milk and a number of other high protein foods. Muscles must be fed if they are to grow; this means that several meals a day may be required depending on the intensity, and length of a typical workout.

Once in the gym it must be understood that building muscle mass is a marathon, not a sprint. Over training and injury can derail someone who is trying to stack on muscle size. Always observe proper safety precautions, and use good form when working in the gym. Proper stretching, and cool down exercises, along with proper form, will help limit injuries, and soreness during workouts and should not be neglected.

One key is to target only one or two body parts per workout, and then perform the corresponding exercises to the point of exhaustion. Most normal people should aim for 10-15 sets per muscle group, while people who are interested in competitive body building should aim for around 20 sets at the maximum. A person should push themselves to their limit, but not aim too high to start off.

By following a program of proper nutritional intake, combined with intense workouts, a person can stack on that extra mass they desire.

Add Muscle Building Foods Into Your Daily Nutrition

When it comes to making “top ten” lists regarding muscle building foods, I’m not exactly the biggest advocate. I will say, though, that there ARE certain foods you should be eating, and certain TIMES you should do so. It’s not as cut and dry as just knowing WHAT muscle building foods to eat. Knowing WHEN to eat them is EVERY BIT as important! Contrary to what some believe, it’s not all about JUST cutting carbohydrates, or JUST cutting fat. It’s not even about how much protein you can stuff yourself with in a day – it ALL plays a part.

For starters, let’s examine a few muscle building foods you’ll want in your home.

First, there’s yogurt. This easily digestible dairy source is full of protein. It has the healthy cultures to promote proper amounts of certain necessary bacteria in your system to help digest all your daily intake. To be honest, I really feel that yogurt is nearly a REQUIREMENT in the way of muscle building foods. Whether with fresh blueberries, strawberries, or such, it’s GREAT for breakfast. It even makes a healthy snack alternative if you “just gotta have” something late at night. Need something sweet? Try yogurt instead of that fattening ice cream.

Next are eggs. When it comes to the breakdown ratio of protein into the body, there’s NO GREATER natural source on earth! Eggs are simply one of those muscle building foods you NEED! Scramble them up for a very quick, easy breakfast PACKED with protein. Four to six eggs will do. Throw in some sweet or hot peppers, onions, or even some broccoli is good. It’s rather amazing that, for the amount of protein you get, the fat content is right about where it should be. The body needs some fat to make foods absorb more gradually, thereby eliminating drastic blood glucose elevations.

Chicken is the another of the great muscle building foods. Lean beef steak or other meats can be substituted occasionally, but chicken breast wins in this section. For one thing, boneless skinless chicken can be incorporated into SO MANY different meals, you really can’t afford NOT to have it on hand. Chicken fajitas as just about as good as it gets. For all-around muscle building foods, this Mexican favorite has EVERYTHING you need.

Rich carbs from such sources as yams, rice, oatmeal, and potatoes are also included. Stop listening to people saying, “all carbs are bad!” These sources actually provide essential nutrients that make protein do its job better. Without adequate carbohydrates, your system with not utilize protein as a building block, but rather it will be wasted basically as a source for your body’s fuel. This means you’re spending WAY more money on protein just for daily energy, when that’s the carb’s job! If you’re very thin, and build muscle slowly, carbs are EVEN MORE vital. I regularly remind the skinny guys to UP THE CARBS significantly if they truly wish to put on some solid, lean muscle mass.

Here’s a GREAT rule to follow. Consume NO fat immediately following your workout, but DO eat simple carbohydrates.

Basically, post-workout is the time for carbs that break down quickly. Remember, do NOT eat or drink fatty foods following your workout. As previously mentioned, fat slows absorption of vital nutrients into your muscles. So, you obviously you would do well to eat foods that break down faster at this critical time.

You still need fat, but you’ll get it at OTHER times of the day.

Consume moderate amounts of fat throughout the day, NOT following your workout. With the swift breakdown of nutrients from nonfat foods, however, there is one downfall to be mindful of. Your system can take in more nutrient than can be processed. This can lead to that high sugar “rush” (elevated blood glucose), which ultimately results in a sudden and dramatic loss of energy. Proper fat intake at proper times of the day can help you avoid this. More essential nutrients will be absorbed into your body, giving it just what it needs, due to this consistent intake of fat.

Of course, WAY too many muscle building foods – really GOOD ones – exist to list them all, but this will certainly get you off on the right path!