In 20 years of training, the most consistently important factor towards my muscle growth (besides diet and exercise) is good old fashioned sleep. Proper sleep not only allows for a well-rested and refreshing new day, but provides a multitude of benefits for muscle growth.
When you are exercising, Diet becomes even more important. Here are 3 Simple Diet tips to build Muscle:
In a nutshell, it's basically anything that can ratchet up your metabolic rate. Most are ‘stimulants.' Though when you think about (or maybe you don't really like to think about), protein has a very high thermogenic (or thermic) effect. But to most of us, we take a thermogenic to boost our metabolism (with or without the addition of calories). By boosting our metabolism, we can increase total calorie and fat burning.
One of my favorite meals during my preparation for a contest is breakfast. I will have a serving of Cream of Rice and my VPX Syngex Protein Pancakes (try saying that 5 times fast)! It's a simple, quick, and easy recipe that's loaded with premium protein.
My top five picks for the best ergogenic aids (in no particular order): creatine, beta-alanine, vitamin D, omega-3 fatty acids, whey/casein protein. Of those, beta-alanine is of particular interest because the sh@# works and for those who don’t want the weight gain associated with creatine supplementation, beta-alanine may be the better choice. It’s great for sports that have weight classes (e.g. MMA, boxing, wrestling) in that many of these athletes do NOT want to gain weight. But they can benefit from the performance-enhancing effect of beta-alanine. So take about 4-6 grams daily in divided doses; I swear, it does work. Check out the article below! A couple of my smartypants friends, Dr Jeff Stout and Abbie Smith co-wrote it.
We know that you gotta eat plenty of protein, healthy fats, and unprocessed carbs if you want to gain muscle. But did you know that when you eat is critical to promoting muscle gains? Yes, the dimension of time is part of the new science known as nutrient timing. Gain muscle. Lose fat. And do it at the right time. If you learn to use the clock, it’ll jump start you past than plateau that has been sitting on your shoulder like the proverbial 800 lb gorilla.
When folks ask me what can one do, that’s simple, doesn’t require major changes in lifestyle, that will also help recovery from exercise and promote muscle growth, I answer, take care of your body immediately after exercise. That is, consume a carbohydrate-protein shake right afterwards. Don’t wait 30 minutes; don’t wait 2 hours; consume nutrients once your done. No ifs, ands, or buts.
100 calories is the minimum
Some folks say they can’t eat after training. They’re not hungry; they’re not this; they’re not that. Fooey. You gotta eat! And you know what? As little as 100 calories will help. And here’s the proof.1 A recent study took healthy male US Marine recruits from six platoons and they were supplemented immediately post-exercise during the 54-days of basic training. They received either placebo (0 g carbohydrate, 0 g protein, 0 g fat), control (8, 0, 3), or protein supplement (8, 10, 3). You don’t have to be a math whiz to see that they’re not consuming a lot calories post-exercise; it’s about 100 calories (in the protein group anyhow).
Weston, FL - Apr 28, 2010 - Dietary and nutritional supplement company Vital Pharmaceuticals, Inc., d/b/a VPX/REDLINE of Weston, Florida, makers of the popular Redline® Products announces today that the company prevailed on a Motion For Summary Judgment against Hansen Beverage Company ("Hansen") makers of the "Monster" line of energy drinks and beverages.
In a nutshell, it's basically anything that can ratchet up your metabolic rate. Most are ‘stimulants.' Though when you think about (or maybe you don't really like to think about), protein has a very high thermogenic (or thermic) effect. But to most of us, we take a thermogenic to boost our metabolism (with or without the addition of calories). By boosting our metabolism, we can increase total calorie and fat burning.
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