Table of contents:
- How to build muscle in one week
- 1. Maximizing protein consumption
- 2. Train the largest muscles
- 3. Eating a protein-carbohydrate combination before exercise
- 4. Give a break after exercise
- 5. Eating carbohydrates after exercise
- 6. Eat every three hours
- 7. Eat a carbohydrate-protein combination before bed
For most men, having a muscular body is a matter of pride. Apart from implying a healthy body, muscles also increase a man's confidence. Therefore, many men find out various ways to build muscle that are right, effective, and only need a short time. However, Doug Kalman, R.D., director of nutrition at the Miami Research Center states that you can't gain muscle mass just by eating and exercising carelessly. Here's the full review.
How to build muscle in one week
Here are various ways to build muscle that you can practice at home:
1. Maximizing protein consumption
Protein is one of the important ingredients for building muscle. But unfortunately, not all the protein you eat will be used to build muscle. The body also needs protein for other things, such as producing hormones.
Therefore, you must maximize your daily protein intake if you want to build muscle quickly. The reason is, building and storing new proteins is much faster to process than having to break down old proteins. In addition, try not to reduce your calorie intake every day.
According to guidelines from the National Strength and Conditioning Association (NSCA), you should supply 12 to 15 percent of your daily protein intake for your daily calorie count. While the remaining 55 to 60 percent is carbohydrates and 25 to 30 percent is fat. Eat protein-rich foods such as soybeans, almonds, lentils, spinach, peas, cheese, chicken breast, eggs, and milk.
2. Train the largest muscles
If you are a beginner, then almost any exercise can help increase protein formation. However, if you have started lifting weights before then focus on large muscle groups such as your chest, back and legs.
Then, add some other exercises such as squats, deadlifts, pull ups, bench press, dips, and bent over rows to make muscle building more effective.
Try to start by doing two or three training sessions of six to 12 times with 30 to 60 seconds of rest between sessions. In addition, help your body build muscle by reducing cardio exercise.
3. Eating a protein-carbohydrate combination before exercise
A 2001 study at the University of Texas found that consuming drinks that contain protein and carbohydrates can increase muscle protein formation.
Exercise can increase blood flow to all body tissues. So, drinking protein and carbohydrates before exercise can make the absorption of amino acids in the muscles greater. Try to eat a combination of 20 grams of protein and 35 grams of carbohydrates 30 to 60 minutes before you exercise.
4. Give a break after exercise
After you've done your hard workout for the day, try to find some time to rest the next day. Research shows that moderately vigorous resistance training can increase the protein-building process for up to 48 hours after a training session ends.
Muscle will start to grow and form while you are resting. For that, try to rest with enough sleep the next day.
5. Eating carbohydrates after exercise
In order to recover quickly after exercise, the body needs enough carbohydrates. If the intake of carbohydrates in the body is sufficient, the body does not need to take reserves of protein from muscles for energy. So that this will not reduce muscle mass.
In addition, eating foods that contain carbohydrates after exercising can also increase insulin levels, which can slow down the process of breaking down protein by the body.
6. Eat every three hours
You need to eat often so that your body can continue to make new protein. You can divide your daily needs into six different schedules. Make sure to consume a minimum of about 20 grams of protein every three hours so that the formation can continue.
7. Eat a carbohydrate-protein combination before bed
The combination of protein and carbohydrates is also good if consumed 30 minutes before bedtime. That way, as long as you sleep later, the body will rely on carbohydrates that have been entered as the main energy source and do not break down protein for energy.
In addition, you can also consume casein protein, which will be digested by the body longer and become the right type of protein to build muscle during sleep.
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