Sunday, December 21, 2008



One of the biggest mistakes many people make is that they don't pay attention to their muscle building nutrition with the same detail, desire and determination with which they pay attention to their weight training program.

If you neglect (or ignore completely) one or the other, whether it be your training or your nutrition, your results will only be a fraction of what they could be!

Look, you work extremely hard on your workouts. Don't screw it up by neglecting to be as dedicated to your nutrition program.

So let's talk about the importance of nutrition.
The truth is, no one will ever gain muscle without food. Nutrition for building muscle is simply a matter of eating. But that doesn't mean there isn't a lot to learn.

The Best Muscle Building Supplement

So here's the question every dedicated Fitness enthusiast wants to know.

What's the best muscle building supplement available today?

You might not like the answer. It's not sexy, it's not new, but it works.

Your number one supplement should be a high quality protein powder.

I know you probably already know this. But it's worth repeating because I get a ton of questions from people wanting to know what is the best new miracle supplement they can buy. And they aren't getting enough quality protein.

Before buying any other supplements, make sure you are always taking in a high quality protein powder.

If you want to make outstanding muscle building progress, you must put together a solid weight training program, train with a high level of intensity, add poundage to your exercises as often as possible, eat six high protein meals every day, and make sure recovering from your workouts so that your muscles have time to grow.

Protein powders make it extremely easy and convenient to eat six meals a day and to get enough quality protein into your body.

Using protein shakes will make it easier for you to consume enough calories and protein each day, as well as making it much more convenient to have 6 meals a day. Who has time to prepare six meals a day? Not anybody I know, that's for sure.

You may need to add or subtract ingredients based on individual taste preferences and number of calories needed.

When I was younger, more active, and had a metabolism like a furnace, I needed all the quality muscle building calories I could get. And protein shakes like this were the only way to get them.

You should eat every 2 or 3 hours.
When you have your post-workout muscle building protein shake, throw in a serving of creatine as well.

High quality protein, aka, "the real muscle building supplement" should be the center point of all your meals.

Intense exercise increases demand for protein, which support muscle repair and growth.
When you train with weights and you're looking to pack on pounds of quality muscle, you should try to eat a minimum of 1 gram of protein per pound of bodyweight. If you weight 150 pounds, try and take in at least 150 grams of protein each and every day.

You don't have to have carbs or fat at every meal, but you must have protein. When I say protein, I am referring to high quality protein derived from animal sources.

For getting more fit and stronger, the only protein you need to be concerned with are those found in whey, casein (cottage cheese), eggs, beef, poultry, and fish.

Throw in a high quality creatine product and you are good to go. Stick with the dual muscle building protein/creatine stack for awesome muscle/Fitness gains.

A crucial time to get a lot of high quality protein is right after your intense weight training session.

One thing I've found that has helped my progress is to add a few more calories than I normally would and then drink part of the smoothie right before my workout, or even sip some of it during my workout so my muscles are constantly getting the nutrients they need, both to power my workout and to recover from it.

If you want to push your muscle/Fitness results forward and do it as fast as possible, you have to get your protein. There is no excuse to skimp in this area. You need plenty of protein. Nowadays, most protein powders taste great and many are pretty inexpensive when compared to food.

Mix your protein powder in Soy/Skim milk or water. Why? Quick muscle building!

The Importance of Post Workout Supplementation

I cannot overstate the vital importance of the post workout meal, or more specifically, the post workout drink.

You see, after a hard training session, your body is primed and ready to absorb all the nutrients it needs to help your body begin recovering from the muscle breakdown that has occurred during your training session.

Why a drink? Because your body is craving nutrients immediately following a hard training session and it needs them quickly. Your body will digest the nutrients in liquid form much more quickly than a solid fool meal.

During this time your body is ready, willing and able to quickly and completely absorb the protein that it needs. This will help to optimize protein synthesis, leading to a positive nitrogen balance, gains in muscle and strength, and the loss of body fat.

Of course, you need to constantly supply your body with the protein it needs to maintain and build muscle mass. However, the time right after a hard training session intensifies your body's ability to absorb the protein it needs.

Immediately after my weight workout I take my post workout drink. For this meal you want fast acting protein and fast acting carbs. This is one of those times you gladly want your body to release insulin, to help shuttle the much needed carbs and amino acids into the muscles.

Another great way to do it is to use a drink specifically designed to take advantage of the post workout opportunity as I mentioned earlier.

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