Some experts
suggest that muscle-building comes down to 20-percent exercise and 80-percent nutrition.
That means,
working out more than you should will not build more muscle. In fact,
you only need to work out each muscle group about 3 to 4 times per week, to see
sizable gains. (Any less or any more could diminish your gains.)
The rest of the
time, i.e. when you're not in the gym or garage torturing your body, your
muscles need to be resting and recuperating.
And, how well your
muscles rest and recuperate comes down to the quality and quantity of your
rest/sleep...and your nutrition, i.e. the quality of the fuel and building
blocks you're using to feed your muscles.
In other words,
your muscles don't grow while you're working out in the gym. They get big and
strong when you're done working out...and in between your workouts, i.e. during
your rest period.
However, you do
still need to work out. Because, your muscles need to undergo some stress and
strain in order to want to grow and get strong, so they can be ready to
handle your next workout.
And, while you
only need to work each muscle group 3 to 4 times per week, those workouts need
to be high-intensity - and well-executed.
Of course, working
out regularly is another very important piece of the equation.
Well, guess
what... in order to effectively make it through those high-intensity workouts,
week after week, and month after month, you need the right kinds of fuel to
keep you going.
And, we're back to
nutrition again. Now, you can see why as much as 80-percent of muscle building
comes down to proper nutrition.
So, the quality of
your workouts and the quality of your nutrition go hand-in-hand. One can't work
without the other. And, if any of them is missing or deficient, you will not
see the kind of results you're after.
And, since this
special report is about the nutritional side of the muscle-building process,
that's what we'll focus on next.
Protein Is Not Enough
Yes, we are all
aware of the importance of consuming enough protein, in order to build muscle.
Protein provides
the nutrients your body needs for muscle growth. And, you need up to a gram of
protein per pound of bodyweight, each day.
That means, a
150-pound individual would need up to 150 grams of protein per day, just to
maintain his current muscle mass. And, an individual who wants to weigh
170 pounds would need up to 170 grams of protein per day, to achieve his
desired muscle gains.
Of course, the
problem is, most people focus only on protein consumption, i.e. the primary
building blocks of muscle...and they ignore (or aren't aware of) the importance
of keeping the body properly fueled, in order to build that muscle and
maintain the muscle they've worked so hard to build.
You see, consuming
protein will only make your muscles grow if your workouts are regular...and
of high-quality and high intensity.
And, the only way
to continue blasting out high-quality and high-intensity workouts on a regular
basis is by keeping your body well-fueled...while you're in, as well as out of,
the gym.
In this report, we
are going to talk about those other key nutrients that are usually
missing from most people's muscle-building programs (aside from the obvious
"protein" component.)
So, if you're
tired of spending hours at the gym and force-feeding yourself with protein, and
still not being able to build muscle fast enough, pay close attention to the
tips provided below.
Staying Hydrated
Even if they don't
work out regularly, most people are often dehydrated simply from engaging in
their day-to-day activities, because they don't drink enough fluids during the
day.
If you wait until
you're thirsty before you have something to drink, it's usually too late...and
your body is already somewhat dehydrated.
So, keeping your
body well hydrated, by sipping on fluids throughout the day, is the way to go.
Yes, you may have
to visit the restroom more often, during any given day. But, in return, you
will have more energy, less headaches, and your body will function better and
be much healthier, overall.
And yes, staying
hydrated will help you build muscle more efficiently... and keep you from
getting fatigued too quickly during a workout. (Weak workouts equal weak
results.)
Of course, if
you're someone who works out regularly (as you should, for maximum muscle
development,) your body will obviously be revving slightly higher than normal,
hence using up even more fluids than other individuals.
So, it's even more
important to stay hydrated throughout the day...and especially before, during,
and after your workouts...so that you can execute high-quality, high-intensity
workouts. Otherwise, you won't see muscle gains.
Sipping on some
water during your workout - in between sets - is highly recommended. However,
be careful not to choke on it or drink so much that you start feeling bloated.
(Let your heavy breathing subside before drinking, and drink very small
quantities - a sip or two each time.)
Working out
without being adequately hydrated will not only slow you down, it can be
dangerous. It's not uncommon for dehydrated athletes to collapse mid-workout
and seriously injure themselves.
And, no, we're not
talking about sodas, coffee, alcohol, or even many of those bottled/canned
high-sugar juices, when I refer to "fluids."
When in doubt,
stick to plain water. You can always squeeze a little bit of lemon (or even
orange or other fruits) into it, if it makes it easier for you to drink water.
But, if you want
to take it up a notch, I highly recommend that you try coconut water.
Coconut water is
especially great as a post-workout hydrator because it also replenishes the
body with other nutrients and electrolytes it needs.
And, it tastes
great too. Of course, you can also have it anytime, not just after a workout...
even with (or after) your meals.
I would suggest
that you stick to natural and pure coconut water as much as possible, without
any added flavors or fruit juices... unless you prefer the taste of the other
flavors.
(If you do decide
to use flavored or mixed/blended coconut water, be careful of the additional
calories, sugar and other ingredients that are added into the mix.)
Keep in mind that you
should also be careful to not over-hydrate
yourself and/or drown your body in the process.
Having a sip or
two of fluid every hour can be a good place to start. If you start feeling
bloated, you may be drinking too much too fast.
And, of course, be
mindful of weather changes as well as your overall activity level on any given
day...and adjust accordingly. (If it happens to be an extremely hot day, or if
you happen to be running around all day long, you may want to increase your fluid
intake to compensate.)
Increasing Endurance
Cranking out
high-quality workouts week after week can be difficult if the energy reserves
of your body are low.
It can become
harder and harder for you to drag yourself back into the gym, and then survive
an hour (or more) of intense pushing, pulling, and lifting.
But, things can
become a lot easier when your body is already fueled up and ready to go.
Your body can use
stored fat, protein (muscle) as well as (previously consumed) carbohydrates as
energy.
However, the most
easily-accessible source of energy in your body is glycogen, which is glucose
(sugar) in storage form.
The meals you've
had earlier in the day, or even the previous night, can continue to supply your
body with the glycogen reserve it needs, to function normally.
But, when you
introduce a high-intensity workout into your day, you can start to use up that
reserve much quicker.
And, as your
glycogen reserves get lower, your body can slow down more and more, until
you're tapped out.
So, in order to
maintain your energy reserves during your high-intensity workouts, you need to
plan ahead and keep your glycogen supply available throughout your entire
workout.
Having a
high-quality meal at least a few hours before your workout is a good idea here,
since it can keep your supply up and provide you with the endurance you'll
need.
Along with some
protein, it's important to have a high-quality source of carbohydrates with
that meal.
You obviously do
not want to stuff yourself so much that you can't workout. But, you also don't
want to eat too little. Everybody is different so you'll have to experiment and
figure out what the right amount / serving size is for you.
Multi-grain bread,
pasta, or leafy-green vegetables can all work well here, along with some
high-quality protein like grilled/baked salmon, eggs, or even lean
chicken or turkey.
Next, I highly
recommend that you have the right snack, at least 30 minutes to an hour
before your workout.
A great
pre-workout snack that can continue to fuel your intense activity is almonds.
Almonds are the
ideal snack because they contain healthy carbohydrates, protein, as well as
some healthy fats, which we will talk more about, soon.
Plus, almonds have
a low glycemic index. Therefore, they burn slower and can continue to fuel you
for longer periods (unlike, say, straight sugar or even some fruits.)
Just 6 to 12
almonds can do wonders as a pre-workout snack. Be sure to drink enough water
after eating the almonds, to ensure that you don't choke or start coughing
during your workout. (This can happen if little bits of almonds are still
hanging around in your throat area.)
Snacking on
almonds can also work well to fuel you through those shorter workouts or
runs...or even during those crazy situations where you're feeling hungry
because you missed a meal, but you have to go workout within the hour so you
can't have an actual meal.
Post-Workout Muscle Builder
What you eat - and
how soon you eat - after a workout can make a huge difference to your "mega
muscle" gains.
Having the right
combination of nutrients (not necessarily via a full-blown meal) within the
first 15 minutes of finishing an intense workout can improve your muscle gains
considerably.
On the flip
side... if you wait too long after your workout to consume the right nutrients,
you may not build as much muscle. In fact, you may even start to lose some
muscle mass that you already have.
So, what is this ideal
combination of nutrients to consume within 15 minutes of finishing a
workout?
It is one part
protein and 1.5 parts carbohydrates. Protein is obviously the building blocks
for your muscles. And, pairing this protein with the right amount of
carbohydrates helps your body absorb and utilize the protein more efficiently.
Many athletes purchase
post-workout drinks, shakes or supplements that promise to deliver the ideal
ratio of protein and carbohydrates for maximum muscle replenishment and growth.
You can go out
there and try to figure out which shake or drink is right for your particular
needs.
Believe it or not,
milk happens to naturally contains about the right
protein-to-carbohydrate ratio that you'll need for your post-workout
nourishment.
You may be saying,
"Well, duh! I already knew that milk was good for me."
Maybe you did.
But, I'm not telling you to use milk as your primary protein source. (You can
do that if you want to.)
I'm specifically
advising you to use milk as your post-workout fuel... as soon after your
workout as possible...ideally within the first 15 minutes.
You may want to
have a few sips of water first, immediately after you finish your workout. And,
then, down about 12 to 24 ounces of milk (depending on your body size) before
you drive back home, hit the shower, go out to eat, or whatever it is that you
plan on doing after your workout.
Usually, people
like to use low-fat or nonfat milk in this scenario.
Personally I
prefer (organic) whole milk because it's a whole food, i.e. it hasn't
been chemically altered like the low-fat or nonfat varieties.
In other words,
organic whole milk is the closest thing to naturally-occurring milk you can get
(unless you happen to have a free-range cow in your backyard.)
But, if you'd
rather use the low-fat, nonfat and/or skim version, that's your choice.
Of course, if you
prefer soymilk, rice milk, or almond milk, that's okay too. Just be sure that
it's providing your body with the right amount of protein and carbohydrate
combo, without too many additional ingredients.
(You may have to
drink a larger quantity of these alternative sources to provide you with the
right amounts of the two required nutrients.)
More Fat for More Muscle?
If you don't
already know, there is good fat and there is bad fat that exist naturally in
foods.
And, if you're
striving for optimum health - along with some big muscles to show off,
including healthy fats in your diet is a very good idea.
My first favorite
is olive oil, which has already been hailed as one of the wonder
nutrients for many years, and is also recommended as part of a heart-healthy
diet.
And, now you can
add "muscle retention" to the list of benefits that olive oil
provides.
Without getting
too much into the science behind it, olive oil prevents our body's muscle from
breaking down (read: getting smaller and weaker) by lowering a specific
cellular protein that tends to damage muscle.
I recommend only
using extra-virgin olive oil, which is healthier, and also provides your body
with a solid dose of Vitamin E.
Vitamin E is also
known to help your body maintain the muscle mass that you're working so hard to
build - by fighting off free radicals... including the free radicals produced
during/after a workout. (A salad with extra-virgin olive oil dressing, or a
meal cooked with this oil would work well.)
This "good
fat" can actually help you in reducing your (bad) body fat, if
taken regularly.
But, how does that
help you to build more muscle, you ask?
Well...for
starters, by reducing the fat weight of your body, your overall health will
improve. That means, all of your body functions will improve and become more
efficient, including the muscle-building process.
Less fat weight
will also help you to move around more easily and efficiently. And, you may
even be able to lift more poundage, i.e. have high-intensity workouts, without
getting tired or fatigued as quickly as before.
And, let's not
forget the side benefit: less fat on your body will only make you look more
muscular, especially if you're going for that "chiseled abs" six-pack
look. In fact, every major muscle in your body will become more prominent when
there's less fat to obscure it.
(Be sure to get
omega-3 fish oil supplements that provide both DHA and EPA. This should be
stated pretty clearly on the front label on the package.)
Recommended Product: Now Omega-3 Fish Oil
Recommended Product: Now Omega-3 Fish Oil
Remember, the
"mega muscle" formula is simple: high-intensity workouts, done
effectively - and regularly.
Add to that some
high-quality protein consumption on a daily basis and you'll be seeing some
impressive muscle gains sooner than most people (who continue to waste endless
hours at the gym.)
Of course,
performing high-intensity workouts - and coming back for more, on a regular
basis - requires that you keep your body hydrated, optimally fueled, and retain
the muscle gains that you already made from earlier workouts (or will soon
make.)
And, that's what
I've shared with you in this report... the missing ingredients that can have
you seeing substantial gains while others continue to wonder why their muscles
aren't getting any bigger or stronger.
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