- How to train for best results?
- How to eat for best results?
- What supplements to use for best results?
This is the kind of info you can start using right now! End the confusion, dismiss the hype, and get your body on the fast track towards OPTIMAL PROGRESS!
You have nothing to lose, and only a better body to gain!
Truth #4
Protein is king!
This is perhaps the most important of all the advice we can offer. Muscle is protein. Protein is required to build and repair muscle tissue. Not eating enough can hinder your gains no matter how well thought-out your training and supplementation programs are.
How much protein is enough? Research shows that consuming 1.4 to 2.0 grams of protein per kilogram of body weight (0.64 to 0.91 grams per pound) each day is not only safe for physically active individuals, but may also improve your adaptive response to exercise. That's 140 to 200 grams daily for the 220-pound guy. For healthy, active people, the protein intakes stated above are not harmful to the kidneys or bone metabolism as part of a balanced, nutrient-dense diet. Anecdotally, some guys see faster gains in size and strength when protein intake is closer to 1.5-2.0 grams per lb. of bodyweight.
It is also important that you consume your protein over 5-7 daily meals rather than 2 or 3. This way your body will have amino acids readily available throughout the day for growth, recovery and repair. Also, you can more efficiently digest smaller, more frequent protein feedings than overly large portions. Remember, you want your protein to go to your muscle cells, not into your toilet bowl!
The sources of protein you choose to consume will depend on individual taste, budget, and what is readily available to you. Some of the best protein sources include chicken, turkey, lean red meat, low-fat or non-fat cottage cheese and milk, eggs, fish, buffalo, venison, and ostrich. To make it easier for you to consume sufficient protein, you may wish to purchase one of the many high quality protein powders that are now available. Two or three meals per day can come from these powders, as at certain times (like pre- and post-workout) they are even more advantageous than whole proteins.
Truth #5
You must take advantage of the post-workout "anabolic window."
In the 20-60-minute period immediately following a workout there is such an important opportunity available to aid in the quest for maximum muscle growth (without adding body fat), that we don't know why anyone would not take full advantage of it! In fact, next to breakfast, the post-workout meal is without a doubt the most essential feeding of the day for any bodybuilder, athlete, or even recreational lifter. Right after you train, your muscles are not only literally starving for protein and carbohydrates, but your entire metabolic machinery is in a state where a tremendous amount of nutrients will be preferentially shuttled directly toward muscle cells, and away from adipocytes(fat cells!).
The best thing you can do at this time is to whip up and consume a shake containing 30-60 grams of fast-acting protein and 60-120 grams of high glycemic carbs (exact amounts depending on bodyweight and goals). Since whey (especially hydrolysate) is absorbed more quickly than any other protein, this would be the optimal source at this time. The carbs should also be fast acting in order to effectively create an insulin spike. High insulin levels are important post-workout as insulin is responsible for transporting carbohydrates, amino acids and creatine directly into muscle cells. A perfect post-workout carb source would be dextrose or maltodextrin powder mixed together with the whey. Studies, and tons of anecdotal evidence, have shown that this approach to post-workout nutrition is optimal for gains in size and strength.
