Supplementation is not necessary to increase lean muscle mass. Regular sessions of aerobic and strength training exercise, along with good nutritional practices can increase muscle mass. Avoid foods high in fat if you are looking to increase the amount of muscle in your body. Instead, focus on a well-rounded diet made up of lean proteins, vegetables, fruits, whole grains and fat-free dairy products.
Timing
If you want to build lean muscle mass with exercise, you need to consume an adequate amount of calories throughout the day. Plan to eat a small snack approximately an hour before exercise. Allow two to three hours before a workout for digestion if you consume larger meals. Eating before exercise gives your body enough fuel to workout without decreased energy levels.
Types
Before exercise using resistance, consume high quality protein to help build muscle during your workout. Avoid protein sources high in fat if you wish to increase lean muscle mass. Instead, choose healthy protein, such as fish, chicken breast, skinless turkey, egg whites, beans and fat-free dairy products.
Features
If you want to avoid losing muscle after a workout, you should consume a mix of protein and carbohydrates after exercise. With a protein and carbohydrate snack, muscle fibers are repaired and glycogen stores replenished. An ideal after workout drink for individuals looking to repair muscle is chocolate milk. According to a 2010 study presented at the 57th Annual Meeting of the American College of Sports Medicine, chocolate milk supported muscle synthesis effectively during recovery after a workout session. Muscle recovery was increased in chocolate milk drinkers compared to individuals who consumed a carbohydrate beverage after exercise.
Size
Each meal you eat as part of your nutrition plan for muscles should include carbohydrates, proteins and fats. Thirty percent of your daily calories should come from protein, 60 percent from carbohydrates and 10 percent from fat. According to the University of Illinois, you should consume 1.4 to 2 g of protein per kilogram of body weight each day to develop muscles.
Member Comments