Getting enough protein is essential for building muscle. While most people get plenty of protein through their diet, others may struggle to meet their daily needs. When you’re trying to gain muscle, higher amounts of protein are needed in order to repair Musclesblaze and build new ones. A 2019 study published in the Journal of the International Society of Sports Nutrition showed that eating a high-protein meal roughly two hours before bedtime resulted in elevated levels of another important hormone called human growth hormone (HGH) after sleep.
When it comes to getting the best results from your workouts, working out with proper form is just as important as the amount of exercise you do. Even if your workouts are focused on compound exercises like squats, lunges, bench presses, or pull-ups; these don’t work unless you have an underlying foundation and balance from other movements such as lateral raises, overhead presses, and bent-over rows. You can’t simply train isolation exercises for one movement without training them all together first. If you want to see improved results from your strength training routines, make sure that you incorporate these into your weekly routine:
Make sure you’re eating enough calories
Protein is essential to building muscles blaze, but you can’t get it from protein powder or isolated protein bars. You need to consume protein foods, such as poultry, fish, eggs, non-dairy milk, and legumes. You should also include protein-rich foods in your daily diets, such as whole-grain cereals, brown rice, quinoa, and vegetables. Furthermore, you can also get protein from low-fat dairy products, such as skim milk, low-fat yogurt, low-fat cottage cheese, and low-fat cheese.
How much protein you need daily depends on a variety of factors, like your age, weight, height, sex, and daily activities. According to the American College of Sports Medicine, the recommended daily intake of protein is 0.36 grams per kilogram of body weight. So, if you weigh 150 pounds, you should consume about 63 grams of protein daily.
Eat a breakfast containing protein and carbohydrates
While you can consume protein throughout the day, it’s especially important to consume protein in the morning. Consume 30-50 grams of protein within 30 minutes of waking, to trigger the growth hormone response. To get that amount of protein, you don’t need to eat a large breakfast. Many healthy foods, such as whole-grain cereals, oatmeal, fruit, and protein-rich dairy products, provide protein in small amounts, which you can consume throughout the day. Instead of focusing on a strict meal plan, eat a varied diet and keep protein within your daily intake.
A word about carbohydrates, though. While you can consume carbohydrates throughout the day, you should consume them first thing in the morning. Carbohydrates should be consumed early in the day because you have a high concentration in your blood around this time. This is when your body needs the energy most.
Consume your post-workout meal within an hour after training
The post-workout meal should be consumed within an hour after training. This time window is important for elevating the body’s anabolic hormones and for repairing muscles. Eating earlier will not provide the same results.
The body depletes its energy stores during exercise, including protein and amino acids. A small study published in Nutrition Research found that consuming a meal containing 25% carbohydrate and 50% protein after an intense workout resulted in an increase in muscle protein synthesis, which indicates that muscle growth was stimulated.
Have a protein-rich dinner
If you have the time, have a protein-rich dinner, instead of a meal that contains carbohydrates. This will allow you to consume protein more often throughout the day, instead of having to eat a large lunch or dinner. There are a variety of examples of protein-rich foods, such as seafood, chicken, milk, eggs, beans, and nuts.
For example, salmon contains high levels of omega-3 fatty acids, which are link with reduced inflammation, improved cardiovascular health, and anti-aging. Fish provides a perfect source of protein and essential fatty acids that your body needs to stay healthy.
Get at least 8 hours of sleep
Sleep is essential for optimal growth and recovery. If you’re not getting enough sleep, you won’t be able to build muscle mass or recover from intense training sessions. A study published in Medicine & Science in Sports
& Exercise found that athletes who don’t get enough sleep experience a reduction in testosterone,
which is responsible for building muscle. When you’re falling short on sleep, it’s important to focus on rest as the main ingredient needed for muscle growth. Make sleep a priority by turning off the lights earlier and shutting down the electronics 20 minutes before bed. You should try to sleep for at least 8 hours, ideally 9-10 hours.
If you’re not getting enough rest, make sure that you eat protein-rich foods, exercise, and take supplements that promote muscle growth.
The best way to build muscle and become stronger is through strength training, which incorporates compound exercises, such as squats, lunges, bench presses and deadlifts. To get the best results from your strength training, make sure to consume protein-rich foods, such as seafood, chicken, milk, eggs, beans and nuts, and consume enough calories. Along with consuming protein, make sure to consume carbohydrates first thing in the morning and get at least 8 hours of sleep. Proteins For Muscle Gain: The Best Meal Before Bed