Why Good Meal Plan is Critical To Build Muscle Fast?

Even specifically exercising the muscles, if the meal plan for building muscle is wrong, it is just a waste. For example, hard muscles building workout and the full supplement of protein still do not formed muscle. This is likely because missing the appropriate protein intake. Well, let us learn how to build muscle  fast and eat properly to seize the key to success.

Protein is Critical for Muscle Building

PFC balance refers to a meal supplement that include three major nutrients: Protein, Fat and Carbohydrate to maintain energy balance in our muscles. We are usual obtain energy from these three kinds of nutrients, these three nutrients have their own characteristics, for people who want to grow muscle through exercise, The appropriate rate in food is 55% -60% of carbohydrates, 15% -20% of protein and 15% -20% of fat.

A human body constituting a large part of water, followed by protein. If you want to increase muscle, you need intake of protein after the muscle building workout. Protein requirements for a normal person is about average 1g protein per 1kg in weight that means a person with 60kg weight need intake 60g of protein per day. However, for people who want to increase muscle,  they need intake 2g protein per 1kg of weight . A person with 60kg of weight will need intake 120g of protein to transfer to the muscles. However, the problem is here!

Human body can not absorb a large number of protein at one time. Each person can only intake of 30g protein once meal. Assume that every day,  we eat three meals,  we will only be able to intake up to 90g protein.

Water is Key to Electrolyte Balance

Water in our body always maintain a balance between concentration and quantity. If this balance is offset, then the status of the body will deteriorate. In general speaking people need drink half to 1 cup of water every 15 to 20 minutes sport exercise, but this is different according to the constitution, time, temperature. Basically, body need same amount of water intake as volatile sweat.

Mild muscle workout for about 30 minutes, then water supplement is not a problem, but for intensity exercises such as squatting, lying push  or prolonged exercise, it is important to intake water with salts such as sodium to keep electrolytes balance because sweat not only include water, but also contains sodium and other minerals in the blood.

The salt concentration was 0.9% in the blood of the human body that must be maintained to survive. Sweat will decrease salt concentration, drinking plenty of water to maintain the salt concentration of the body will lead to water discharge in this circumstance. As a result, despite plenty of water supplement, the body does not absorb water as long as the concentration in the blood is not balanced,  Then, the worst case will lead to dehydration. To solve this problem, it is best to drink beverages containing sodium and other minerals.

Our body can precisely adjust blood concentration of many substances. it has been know that the sodium concentration will improve the effect of exercise.

Muscles need Sugar

Like body needs sugar to move, muscle movement also need sugar that stored in the muscle which is the muscle glycogen.

After a long time, high-intensity muscle exercise, muscle glycogen is consumed as the energy of muscle movement. If you do not add sugar to muscle before continuing muscle exercise, muscle glycogen is slowly depleted, the muscles will use protein for energy. The muscle mass you work hard to build will decreased, so you need to replenish muscle glycogen before sugar depletion in muscle. So it is critical to intake sugar earlier.

In order to ensure that the amount of an essential protein for muscle growth, it is very important to intake more carbohydrates and sugar every day to increase muscle glycogen reserves and store energy for muscle.

Eating is Important to Keep Your Muscle

If you maintain the fasting state for a long time, the muscle will be decomposed. When the stomach is completely empty, the body will send an emergency signal, then the body will try to get energy from a variety of places. The muscle is also one source of energy. The body will break down muscle protein into energy. As a result, the muscle protein is decomposed, the muscle will become smaller.

In addition, if you do not regularly eat food, the body will try to store any food you intake.  So no matter what food you take in future, your body will try to transfer the food to energy storage, so that it becomes very hard to consume energy easily from fat cells.

So if you do not eat well, your muscle will become smaller, your body will much easier to change to a fat physique. Your hard muscle workout and special muscle exercise will be vain, When you have no appetite after excessive exercise, or when there is no time to eat, it is very important to eat a little bit of food such as jelly, yogurt very slowly. Otherwise you can try to just drink some sugary water so that your stomach will gradually become easy to digest things, and then slowly returning appetite.

In short, after the muscles workout, you need be careful not let the stomach feel a strong sense of fasting, it is very important to muscle building. After exercise you must eat well. Do not forget, Not eating properly is the enemy of the muscle building. If you want to find out some delicious recipes for muscle building, please check the anabolicious muscle building recipes. If you are interested in the best meal plan for building muscle, please visit Anabolic Cooking Reviews.

How to Build Muscle Fast – Appropriate Fitness Plan After Workout

How to build muscle fast?

Appropriate fitness plan is critical to build muscle fast. The effectiveness of fitness nutrition plan in muscle building depends on the intake of carbohydrates after fitness. Carbohydrate intake after fitness can promote insulin secretion.

Fitness is naturally good for your health, fitness nutrition plan is also very important. The meal after fitness is essential to the outcome of fitness exercise. Intake of carbohydrates appropriately can transfer the catabolic state caused by training (combustion the muscle to provide energy to body) into the anabolic state (increased muscle mass).

The effectiveness of fitness nutrition plan depends on the intake of carbohydrates after fitness. Carbohydrate intake after fitness can promote insulin secretion. Insulin level is critical factor in the recovery process of muscle building after training.

Insulin can drive sugar from carbohydrates food to the muscle and reserves the energy for the next training.

Insulin can drive amino acids from protein foods to the muscle tissue and promote muscle growth.

Insulin can suppress the catabolism of adrenocorticotropic hormone.

The appropriate intake of carbohydrate for women is 2-2.5 g per pound of body weight per day, for men is 2.5-3.5 g per day . In order to maximize the opportunity of anabolic mechanism following fitness training, it is recommended to arrange 25% of the total amount of carbohydrate intake immediately following fitness training session.

Protein foods such as chicken, beef, steak, milk, eggs should be avoided in the meal after training as they are difficult to digest. Those high protein and easily digestible food should be selected such as milk and eggs. The purpose of fitness plan following training is to deliver adequate amino acids to the muscles in order to provide materials for muscle growth. Heavy load training will run out of amino acids and muscle glycogen reserves. As the training progresses, the body consistently consume muscle glycogen reserves. If the glycogen reserves is too low, it will force the body to change the source of energy and will consume more protein as fuel that will reduce muscle mass. Anabolic recipe can provide adequate carbohydrate and protein to the muscle and promote the anabolic state in muscle building process.

After Workout Diet -Add Muscle Glycogen After Exercise

Keep a daily balanced varied diet is very helpful for quickly muscle building. What diet is the most effective to build muscle fast with less pain?

Carbohydrates – supplement sugar, prevent muscle soreness, and to maintain the efficiency of the immune system is very important, your goal is to daily intake (8-15 servings / day)

Source: cereals, including bread, oatmeal, beans, corn, rice cakes, rice, pizza, jacket potatoes with.

Protein – can speed up muscle recovery rate. Track and field athletes need a lot of protein, daily intake of about 75-100 grams

Source: eggs, lean meat, skim milk, tuna, tofu, yogurt, peanut butter, fish, skim white cheese

Fat – can reduce muscle pain, reduce inflammation, and store spare glycogen

Source: olive oil, fish 3-4 times per week, avocado, nuts, almonds, etc.

Fruits and vegetables – to reduce damage to the muscle cells, to maintain the efficiency of the immune system, reduce pain after training, vitamin C can help you recover from the pain. You need to eat 4-6 times a day of vegetables and 3-5 servings of fruits.

Source: broccoli, sweet potatoes, strawberries, tomatoes, oranges, kiwi, carrots, pineapple, beans, peppers, bananas, blueberries, zucchini, cabbage, spinach, almonds, oranges, vegetables, butter, mango, raisins.

Note: The movement should be 30 minutes after the intake of carbohydrates and protein to promote muscle recovery and storage of glycogen. For example you can eat skim milk oil cheese bread circle coated, coated peanut butter wheat fruit sandwiches, pizza, containing milk, nuts or fruit wheat porridge, tuna sandwich or tuna sauce, a sports bar, trail mix or yogurt, white cheese or fruit, tortillas, cheese or tomato.