Building Muscles and Nutrition

Ok! Most people want to build muscle to feel stronger, enhance their body look, profile

and so on. Here is the good thing, building muscles are very simple but it’s not all about weight lifting and cardio routine. You need to keep up with a window nutrition         i.e. what, when and how to eat.

Here are few things to keep in mind. From research, before working out, building muscle requires a steady supply of protein for tissue repair. The more intense your efforts, the more protein you’ll need. Carbohydrate should constitute 74% of a pre workout meal, and protein should constitute 26%.
Protein must first be broken down into amino acids in order to be used by muscles to repair and build lean tissue. 1-2 hours after strength training, consume protein in order to have an adequate reserve for the upcoming workout. The amount of protein required is based on maybe body weight, intensity level, length of workout and gender. Recent studies suggest taking in around 10-20 grams of high quality protein within 2 hours after strength training is usually enough to jump start recovery and prevent muscle loss. For strength training, the window is extended up to two hours post-workout. Muscle protein synthesis occurs, setting off muscle tissue recovery and repair, placing fluids, and helping the body adapt to the stresses of workout…