One sure-fire way on how to build muscle fast is to plan out an effective nutritional strategy for your muscle building process. It's always best to keep in mind that optimal nutrition is very vital, as it would provide you with the needed stamina to help you endure the entire course of your intense and tiring training sessions. Not only that, it also plays a role in developing that ideal prime lean muscle without the unwanted flab on the side.
One of the key nutrients that needs to be present in every muscle building diet plan is Protein. This type of macro nutrient is essential mainly because it plays a huge role in muscle mass growth and development. Furthermore, it also aids in speeding up your metabolism thus helping you shed that unwanted weight much faster. Unfortunately, the human body cannot completely produce the raw materials, or known specifically as your amino acids, that are needed to create the required amounts of protein. Furthermore, the body is unable to store excess protein stores so regardless if you load up today, by tomorrow, everything will be excreted out. Hence, to maintain the body's processes, you'd have to supplement yourself with protein at consistent and regular intervals during the day.
Thus, an ideal strategy on how to build muscle fast and at the same time facilitate optimum repair and growth of muscular tissue is to consume about one to two grams of protein for every single pound of the person's current weight. So take for example, if you currently weigh around 250lbs, then you'll need to supplement yourself with 250-500 grams of protein daily so as to meet your daily requirements.
However, not all of individuals are able to buy those expensive protein supplements right off from the store. So how to build muscle fast if we are unable to obtain the right type of supplementation? Well, there is no need actually to spend loads of cash to buy them. In fact, down below, I've compiled a list of some food sources that albeit low priced, yet are still able to provide you with the much needed protein to help you meet your daily requirements.
1. Whole Eggs
Protein Volume: 4-6 grams per one whole egg
It's great if you don't throw out the yolk as it's a pretty good source of protein and vitamins but as it contains high levels of cholesterol, you need to lower your fat intake in order to keep things balanced.
2. Canned Tuna
Protein Volume 35-40 grams of protein per 100 grams of canned tuna
Make sure that you get the ones that are mixed in mineral water or in brine as it has minimal preservatives.
3. Fresh Whole Milk
Protein Content: Eight to Ten grams / 1 glass
It's not only a good source of protein but it can help you achieve quality mass gains. So if you're skinny, drinking at least a gallon of milk can ensure progressive increases in weight.
4. Ground Beef
Protein Volume: 30 - 40 grams per 100 grams of ground beef
Pure lean beef is very expensive so this is a better alternative. Just make sure to rinse and boil it appropriately as it can reduce fat content from ground beef to at most 50%.
5. Dried Beans/Lentils
Protein Volume: 15-18 grams per protein per 1 cup of beans or lentils
Aside from the fact that it has loads of protein, it is also an excellent source of soluble fiber. Definitely one of the must-haves in your diet plan as it is cheap and easy to obtain.
6. Turkey or Chicken Breast
Protein Content: Twenty Three - Twenty Five Grams/ 100 grams
High consumptions of red meat can predispose one to numerous health problems. So instead, getting "white meat", such as chicken or turkey, is a healthier alternative while giving you the quality protein source that you're after.
7. Almonds
Protein Content: Twenty - Twenty Two grams/cup
One great thing about this is it's not as allergenic as peanut butter. Plus, it's highly rich in protein so it can serve as a great supplemental snack that you can munch on post-workouts.As it had been said earlier, one definite technique on how to build muscle fast is to understand that proper nutrition is an integral aspect in the whole muscle building process. Furthermore, you should know how to allocate the right levels of nutrients, most especially in setting the right protein amount so as to ensure that you meet the necessary requirements and still keep your body in a constant, anabolic muscle building state. Some individuals may think its rather dull to read through these type of things and do those boring calculations but honestly, it may be boring but it can not only save you loads of cash but it can ensure further progress in your muscle building program.
One of the key nutrients that needs to be present in every muscle building diet plan is Protein. This type of macro nutrient is essential mainly because it plays a huge role in muscle mass growth and development. Furthermore, it also aids in speeding up your metabolism thus helping you shed that unwanted weight much faster. Unfortunately, the human body cannot completely produce the raw materials, or known specifically as your amino acids, that are needed to create the required amounts of protein. Furthermore, the body is unable to store excess protein stores so regardless if you load up today, by tomorrow, everything will be excreted out. Hence, to maintain the body's processes, you'd have to supplement yourself with protein at consistent and regular intervals during the day.
Thus, an ideal strategy on how to build muscle fast and at the same time facilitate optimum repair and growth of muscular tissue is to consume about one to two grams of protein for every single pound of the person's current weight. So take for example, if you currently weigh around 250lbs, then you'll need to supplement yourself with 250-500 grams of protein daily so as to meet your daily requirements.
However, not all of individuals are able to buy those expensive protein supplements right off from the store. So how to build muscle fast if we are unable to obtain the right type of supplementation? Well, there is no need actually to spend loads of cash to buy them. In fact, down below, I've compiled a list of some food sources that albeit low priced, yet are still able to provide you with the much needed protein to help you meet your daily requirements.
1. Whole Eggs
Protein Volume: 4-6 grams per one whole egg
It's great if you don't throw out the yolk as it's a pretty good source of protein and vitamins but as it contains high levels of cholesterol, you need to lower your fat intake in order to keep things balanced.
2. Canned Tuna
Protein Volume 35-40 grams of protein per 100 grams of canned tuna
Make sure that you get the ones that are mixed in mineral water or in brine as it has minimal preservatives.
3. Fresh Whole Milk
Protein Content: Eight to Ten grams / 1 glass
It's not only a good source of protein but it can help you achieve quality mass gains. So if you're skinny, drinking at least a gallon of milk can ensure progressive increases in weight.
4. Ground Beef
Protein Volume: 30 - 40 grams per 100 grams of ground beef
Pure lean beef is very expensive so this is a better alternative. Just make sure to rinse and boil it appropriately as it can reduce fat content from ground beef to at most 50%.
5. Dried Beans/Lentils
Protein Volume: 15-18 grams per protein per 1 cup of beans or lentils
Aside from the fact that it has loads of protein, it is also an excellent source of soluble fiber. Definitely one of the must-haves in your diet plan as it is cheap and easy to obtain.
6. Turkey or Chicken Breast
Protein Content: Twenty Three - Twenty Five Grams/ 100 grams
High consumptions of red meat can predispose one to numerous health problems. So instead, getting "white meat", such as chicken or turkey, is a healthier alternative while giving you the quality protein source that you're after.
7. Almonds
Protein Content: Twenty - Twenty Two grams/cup
One great thing about this is it's not as allergenic as peanut butter. Plus, it's highly rich in protein so it can serve as a great supplemental snack that you can munch on post-workouts.As it had been said earlier, one definite technique on how to build muscle fast is to understand that proper nutrition is an integral aspect in the whole muscle building process. Furthermore, you should know how to allocate the right levels of nutrients, most especially in setting the right protein amount so as to ensure that you meet the necessary requirements and still keep your body in a constant, anabolic muscle building state. Some individuals may think its rather dull to read through these type of things and do those boring calculations but honestly, it may be boring but it can not only save you loads of cash but it can ensure further progress in your muscle building program.
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