Nutrition For Building Muscle – Science Based Diet

Nutrition For Building Muscle – Science Based Diet


Hi guys Adam from Performance Ground
here and today I’m going to be talking about nutrition for building muscle so
that is the age-old question this one you see it all over the internet, click
this link to learn how to build more muscle, you should be following this diet
she’d be doing these exercises this is probably the biggest taboo subject in
terms of building muscle which is the general idea of what a building or just
weight lifting just getting bigger or stronger today I’m gonna do I’m looking
to try and debunk that I’m not going to say that what I’m about to say is yeah
100% guaranteed to work the right thing to do do as I’ve talked about some
research that’s been done and hopefully the results that they someone will
happen to you as well so the first thing I’m going to talk about is carbohydrates
and most importantly carbohydrates and fuels so they would know carbohydrates
which many in videos before no matter what exercise you’re doing carbohydrates
are a fantastic fast source of energy to help fuel the work that you’re gonna do
so obviously if you do a workout divided those carbohydrates you need to make
sure you replenish those carbohydrates a topic that see you back before you’ve
lost in that session so say for example if I said you lost 10% of your carbohydrates during that session that’s not quantified remember but just
assume that it is you have to replenish those 10% to make you back to normal
balance so that when you get to a met right now you’re in the top condition
again to perform well but make sure you’re lifting the right way to
performing at a high enough intensity to elicit the gains that you want to
achieve okay so the number one thing for building muscle got protein, protein
powders things like that so protein in order to elicit building muscle it all
comes down to protein balance, protein balance what that is is you need to be
able to produce or absorb or protein create more protein than your body’s
going to be breaking down which is toward of protein balance so if your
protein balance is negative we’re going to be breaking out protein in your body
and you’re not going to be replacing it so that’s the muscle protein hence what
we need to do is we need to be the positive balance
in order to achieve those get so amino acids proteins they’re they’re all
protein on there are loads of different types of protein amino acids loads of
different name so you’ve got your essential amino acids either amino acid
you need to get them from dietary sources you’ve got your non-essential so
your body can produce these amino acids and within your essential amino acid do
something called branched chain amino acids these ones can be like the most
important ones for building muscle that show that high quantities of these can help
achieve a better protein balance so amino acids that’s the highest regulator
of protein balance of getting a positive protein balance so if you know getting
enough amino acid in a protein that’s specifically the essential and BCAAs
then your protein balance is probably not going to be in that positive state
we’re pushing towards negative state protein as soon as you finish the
workout your body is more susceptible to be producing carbohydrates absorbing
carbohydrates so that’s a good window for you to consume a carbohydrate that after
that exercise now it took in 30 minutes an hour after exercise consuming some
form of carbohydrates maybe some quick carbohydrates a banana and then maybe a
couple of hours later more slow digestible carbohydrates your rice is
stuff like that would be really really beneficial
your body’s going to be more permeable to that stuff and will accept more
carbohydrates so it’s best to consume that after your workout so in terms of
protein timing this is one of the biggest
talking points in regards to getting protein here I when should I take protein?
most people say straight after a workout consume that protein get it in
get some trust that jest you want to take weight to really really fast faster
digested so it gets into grocery and when it kind of stuck together to
synthesize protein and help rebuild the muscles it’s not the most essential
thing about to don’t buy into other people are you need to take this protein
to to finish like second you finish that last step get that protein in it’s not
like that it just depends on when – last time you think protein to fruit up if
you consume protein every two hours and then you started in during the day your
body is going to be always readily digesting protein
never been a period where your party where your body wasn’t getting protein
in that digesting protein absorbing protein so just depend when to last
anyway pretty so you have for breakfast you got some things and then say around
11 o’clock to maybe had some salmon and cream cheese I’m totally mad man you’re
still getting protein in you worked out straight after that one 45 minutes to an
hour after that which is probably still going to be digesting that protein so
yes consume protein after the workout but don’t think you need to get it in as
soon as possible and you need to be in that window to get it in now in terms of
amount of protein that’s a very very vague question with loads of different
answers it depends on your current protein intake is how big you are how
many times you train in a week what your current calorie intake is there’s been
studies that show that three brands that kilogram body weight you can absorb up
take the vegetable protein then those two grams per kilogram of body weight so
yes there’s an upper limit to how much you can take sometimes more is bad just
like I said it depends upon what you’re coming in taking so if he gets all 880
so if he gets on that weighs 80 kilograms if they’re consuming 3 grams
per kilogram of body weight they’re going to need to consume 250
grams of protein in a day if your protein intake was around 120 hundred
thirty-four that’s a massive jump fine getting those calories into these
super hard money we know what the source is to get them from and that can be
where sometimes protein powders are good someone physically can’t get them any
other day that’s a good way to just put together him for a drink and get some
protein in but just know that it’s not essential you need to kind of work your
way into the higher higher amounts of protein just don’t go all for exercise
yeah let’s get for ground let’s get five Grams it’s just not going to be
achievable okay so a couple of important points in regards to this whole thing
and number one thing is calories so I was talking about calorie balance and
calorie to state if you’re in calorie deficit so if you’re not consuming
enough calories your body is going to start breaking down amino acids and not
importantly the most important ones BCAAs they’re going to start to break
those down in order to produce provide fuel for your body because you’re not
getting and you know go to calorie balance he
was staying in a calorie neutral zone to being the executive among the calories
live in a van or a calorie surplus rating many more calories than you burn
that’s the right thing to be into in order to to help put yourself an
appositive protein balance little tip as well it’s if you having to consume
you’ll be able to push blackout so I said thirty forty minutes afterwards
getting some form of food in to your chicken rice or you gonna go for like a
foreign dramas no chicken and rice powerful hydrates and protein put
together can help increase the uptake of the person so getting some incident I
for example drinking a prison shake and eating a banana that can help is gonna
spike your insulin and actually it helps the pup taking protein to get more
prettily getting more personal options gonna further help you get into that
positive protein balance which again protein balance try and help us build
muscle at the last point I want to talk about is in regards to endurance
performance job sometimes people think building muscle it’s for body building,
weight lifting, things lifting heavy weights sometimes it’s not always the
case so protein balance becomes so important for endurance performance if
you’re talking about people that can literally burn more calories they’re
running they need to burn they need to burn things for fuel again they’re going
to be burning protein they can be burning the BCAAs the essential amino
acids for that fuel source so those people more than ever need to get that
that stuff in through diet from getting that positive return back to need to eat
good amounts of protein in order to get in that positive state and help retain
muscle loads of butter maybe some of them might
be if they’re a little bit too skinny but so then it’s about maintaining that
body image maintaining that muscle and ability to produce for us so yeah
calories in getting that protein in that positive protein balance for endurance
performance as soon as you finish your workout you
don’t have to stop getting that protein shaking straightaway if you haven’t
eaten protein in a few hours before your workout 100% get this in get that
protein in your body’s gonna be more susceptible to it to get it in if not
you can even just go for something like this wait 30 minutes went to my show
everything you’ve got ready my lunch today is chili con carne so I’ve got
some rice and obviously some mince meat and stuff
like that so I’m gonna get protein him through there see some carbs with the
rice so I don’t have to be getting some of this in I could stick for a normal
meal and I’ll still be absorbing the protein that I had before my workout if
it was a short enough amount of time and then see I’ll get some more protein from
this post back up so just a conclusion just make sure you get your
carbohydrates in to fuel your workouts make sure you’re getting enough calories
in to stay that protein balance obviously making sure you get enough
protein in within your diet making sure that you’re consuming it
consistently throughout the day and I’ll see if you’re not then you can get a
protein shake in after work after your workout and things like that so thank
you very much for watching guys don’t forget to like them subscribe and also
comment I want you to tell me what your favorite post-workout meal is whether it
is getting that protein shake in if you do eat enough protein and your vegan
chicken, rice, broccoli stuff like that like I said thank you very much for
watching and see in the next video

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