We all know that protein promotes the growth of muscle but let us not forget about our friends from the carbohydrate family in our quest to build and maintain our hard earned fit bodies. So first yes protein ( to calculate per day intake; weight in pounds divided by 2.2 = weight in kg. Weight in kg x 0.8-1.8 gm/kg = protein. So for example a 150lb male who is a regular exerciser; 150lbs/2.2 =68kg 68kg x 1.5 =102 gm protein/perday) is needed as it supplies the muscles with amino acids (the building blocks of protein) to repair and build, so one would think more protein/more muscle.....ah no!!! Why? it is because the rate it can be synthesized into muscle is generally every 2-3 hours ( hence the 4-5 small meals per day that i preach) Also all that extra protein might be burned for energy or if your diet is calorie sufficient stored as fat and finally it is a waste of money as protein foods/products are expensive to buy ( not to mention all those extra trips to the bathroom as the body rids itself of all that protein lol). This where we jump on the carb train people, it should be the first nutrient to focus on since your muscles need to be fueled for them to work, that then stimulates them to get bigger. Good sources of carbs include whole grain bread, steel oats, pasta, sweet potatoes, brown rice etc so with this in mind for your pre workout meal try and have a carbohydrate rich snack that also would have about 10g of protein included ( for example 3 egg whites, or 3/4 cup plain Greek yogurt, maybe 6oz of chicken) to enhance the muscle repair after your training session and for your post workout; have around 20g of protein and add carbohydrates ( I use I scoop of whey powder, pineapple juice and frozen fruit) So again our buddie Mr Carbo to help us, as it triggers an increase of insulin that stimulates the uptake of the amino acids into the muscle cells and again the repair and growth. So as everything in life there is a game plan, and with exercise......carbohydrates need to be apart of "your team"
Saturday, March 29, 2014
Want to Build Muscle?.........You Also Need Carbs!!!!
We all know that protein promotes the growth of muscle but let us not forget about our friends from the carbohydrate family in our quest to build and maintain our hard earned fit bodies. So first yes protein ( to calculate per day intake; weight in pounds divided by 2.2 = weight in kg. Weight in kg x 0.8-1.8 gm/kg = protein. So for example a 150lb male who is a regular exerciser; 150lbs/2.2 =68kg 68kg x 1.5 =102 gm protein/perday) is needed as it supplies the muscles with amino acids (the building blocks of protein) to repair and build, so one would think more protein/more muscle.....ah no!!! Why? it is because the rate it can be synthesized into muscle is generally every 2-3 hours ( hence the 4-5 small meals per day that i preach) Also all that extra protein might be burned for energy or if your diet is calorie sufficient stored as fat and finally it is a waste of money as protein foods/products are expensive to buy ( not to mention all those extra trips to the bathroom as the body rids itself of all that protein lol). This where we jump on the carb train people, it should be the first nutrient to focus on since your muscles need to be fueled for them to work, that then stimulates them to get bigger. Good sources of carbs include whole grain bread, steel oats, pasta, sweet potatoes, brown rice etc so with this in mind for your pre workout meal try and have a carbohydrate rich snack that also would have about 10g of protein included ( for example 3 egg whites, or 3/4 cup plain Greek yogurt, maybe 6oz of chicken) to enhance the muscle repair after your training session and for your post workout; have around 20g of protein and add carbohydrates ( I use I scoop of whey powder, pineapple juice and frozen fruit) So again our buddie Mr Carbo to help us, as it triggers an increase of insulin that stimulates the uptake of the amino acids into the muscle cells and again the repair and growth. So as everything in life there is a game plan, and with exercise......carbohydrates need to be apart of "your team"
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