I?ve read several times from different sources that women can build about one pound of muscle per months on average when pushing hard for it. In four months, I?ve put on nearly six pounds of muscle (as determined by two types of body-fat analysis done at my gym), so I?m slightly above average as far as adding muscle mass. Here?s what I?ve done nutritionally to make it happen:
?Eat more carbs early in the day, before 2 pm or so. Without plenty of carbs, you won?t have good fuel for a great workout. Carbs fuel the workout. Without plenty of carbs, your workout will be weaker, and your muscles will progress more slowly.
?Eat more proteins later in the day. Also, eat more proteins the day after you lift weights. (Assuming you follow a normal, healthy pattern of about 3x weight-lifting a week, with days in between for recovery.) Proteins build and repair muscle, you need plenty AFTER you work out.
?I try to keep my overall balance of calories as follows: 40% of calories from protein, 40% from carbs, and 20% from fat. Of course, this is the ideal, and I?m not always right on target, but I do make sure that protein % never drops below 30 and fat % never goes above 30. ?Most important is not a nutrition thing, but it is important for building muscle: SLEEP. Get a solid 8 hours at least every night. Also, I?ve read a lot of research supporting the idea that allowing yourself to sleep in a few extra hours on weekends or days off can truly help repay sleep you lost during the work week. You, like I, have probably experienced this before as well. Getting plenty of rest is crucial to allowing your muscles to mend themselves? it could possibly be even more important than getting enough protein.
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Tags: intake a proper nutrition, muscle growth, nutrition for muscle growth
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