There is only one secret to building muscles!. Workout causes the protein in your body to break down and build up much faster. That’s the reason every person desiring to build serious muscles sweat out at the gym.
If you want to build muscles, you have to pump iron, no matter what anyone tells you. There is no shortcut to building muscles. So if you haven’t taken a health club membership, join today to follow through a dedicated workout regime.
But there are intelligent hacks that will help you speed up your muscles building regime. The muscles that you can build in 12 months, with smart nutrition planning, you can build them in six months.
There are always some people in the gym who never seem to build enough muscles even though they try hard. The reason has to do something with their nutrition plan.
Muscles are built up of protein. The protein comprises of amino acids. There are more than 20 amino acids that your body needs to build muscles. Few of them are essential amino acids that your body can’t make. You need to get these amino acids from the food you consume or through the nutritional supplement. These amino acids are called the building block for muscles.
But proteins are not the only responsible nutrient that supports your muscles building effort. It’s kind of team effort. There is the host of nutrients that plays a key role. Knowing them will help you hack your way to amazing muscles.
1. Creatine Supplement
Creatine is a used as a bodybuilding pre-workout supplement. Creatine is something that naturally occurs in your muscles cells. They are most concentrated around skeletal muscles tissue. In fact, about 95 percent of your body’s creatine supply can be found around skeletal muscles tissue. The rest is distributed throughout the body. Studies have found that creatine workout supplement promotes following things:
- Lean body mass
- Increases muscles cell volume
- Increases post workout recovery
- Promotes glycogen storage
- Supports high-intensity muscles performance
This is the reason bodybuilders take creatine when strength training and bodybuilding. Creatine helps them build muscles mass at a rapid pace. When athletes stop taking creating, the level of creatine in the body returns back to normal in a 3 to 4 weeks time. Ideally, 5 to 10 grams of creatine supplement is sufficient for a day. You should take half of the dose with your pre-workout meal and the other half of your daily serving post-workout shake or meal.
Proteins are the building blocks of your muscles. That means if you have to build more muscles you will need to eat more protein because your body uses protein to build muscles. But there is a catch. Protein is anabolic by nature. That means if you consume it more, your body will tend to store it, rather than using it for building muscles. You need to also workout to disrupt your muscles and forces them to respond by getting bigger and stronger. You should aim at getting 1 gram of protein for every pound of your body weight. That means if you weigh 170 pounds, you should consume at least 170 grams of protein every day.
Carbohydrates before training provide an easily accessible source of energy to your body, while carbs afterward (post-workout) will help replenish that energy and also help generate insulin, a hormone that pushes nutrients into storage. Insulin, in this case, will help protein move into your muscle cells.
Beta-Alanine is a naturally occurring amino acid that your body gets from food. Beta-alanine is able to enhance performance because of its ability to increase intramuscular levels of carnosine. During high-intensity exercise, bodies accumulate a large amount of hydrogen, leading to drop in pH. This acidification causes fatigue and decreases muscles performance. It also causes shut down of the neural drive which can force muscles failure. Beta-alanine helps body delay the accumulation of hydrogen and resulting acidity. This essentially means Beta-alanine helps your body delay muscles fatigue and muscles failure and thereby allow you to workout more.
Glutamine is much talked about for its ability to inhibit muscles breakdown, especially during intensive exercise. This, in essence, helps to improve strength threshold and elevate endurance. As a result, you will be able to lift more weight and complete more reps. The ability to push the muscles limit encourages the body to produce greater lean muscles mass. The other benefits of glutamine include:
- Preserves muscles tissue, thereby body is forced to burn fat reserve to meet energy requirement.
- Improves metabolism
- Improves immune system
- It helps restore health of muscles tissue
- Enhances plasma growth hormone levels.