Building muscle can take too long if you take the wrong approach. There are ways to get lean muscle fast. This is by doing the right things. In this article, we will discuss essential tips for quickly building muscle.
Proper diet
One of the most vital things to do is boost your protein intake. Protein is essential in muscle building, and there’s no way you can build lean muscle without an adequate supply of protein. Experts suggest that bodybuilders should consume about 1 – 2 grams of protein per pound of body weight. For better protein absorption and assimilation, it is recommended that you break down your protein intake into smaller servings all through the day.
Another important thing to do is increase your carbohydrates intake. Yes, this might be contrary to what you believed, but we will explain. The body typically uses carbohydrates to fuel exercise, but in the absence of adequate Carbs, your system breaks down proteins for energy supply. The idea is to always have enough Carbs in your system to avoid using up protein, the much-needed nutrients for bodybuilding. You also need to take high calories for this exact reason.
You need to consume more calories than you burn each day. It is recommended that your calories be from proteins so that any weight gained is from muscle. Eating enough good fats is also essential. Drinking plenty of water is vital. Your muscles suffer if your body is dehydrated. Muscles also hold a lot of water, so water is definitely crucial for building muscle.
Timing of meals
A top recommendation is to take multiple meals throughout the day. This boosts the level of absorption and assimilation of nutrients into the body. If possible, break your meals into six servings a day. It might prove difficult at first, but it pays off eventually. The other reason for having many but small servings is for the insulin release. Your blood glucose levels rise when you consume food, and your body reacts to this rise by releasing insulin that lowers the glucose levels back to the average levels. Insulin is the body’s most anabolic hormone, meaning that it promotes muscle building. The release of insulin is, therefore, a great thing for your bodybuilding endeavors.
Pre-workout meal
Slow-burning Carbohydrates make the best pre-workout meal. Such meals are pasta and rice. They take longer to break down into glucose, thereby providing a constant supply of energy which means you can train longer and harder.
Post workout meal
Fast-burning Carbs and protein are the best post-workout meal. They provide the building blocks for body rebuilding after a workout. Protein shakes and good forms of sugar are some of the best post-workout meals.
Rest
The importance of getting enough rest cannot be stated enough. It is an often overlooked factor, but your muscle’s growth will be slowed down if you don’t rest enough. It is during the resting time that your body recovers from the workout, and your muscles grow. If you can’t have enough rest on a daily basis, we recommend that you set aside a day or two every week, to rest.
These tips, coupled with a proper workout routine, will definitely help you in building muscle much faster.
