The important steps to build muscle for men
The following are various ways to build muscle that you can practice at home:
Maximizing protein consumption
Protein is one of the important ingredients for building muscle. But unfortunately, not all proteins you eat will be used to build muscle. The body also needs protein for other things such as producing hormones.
So, 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 than the process of 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 daily protein as much as 12 to 15 percent of your daily calories. While the remaining 55 to 60 percent are carbohydrates and 25 to 30 percent fat. Eat protein-rich foods like soy, almonds, lentils, spinach, peas, cheese, chicken breast, eggs, and milk.
Train the largest muscles
If you are a beginner, almost all exercises can help increase protein formation. However, if you have started weight training before then focus on large groups of muscles such as the chest, back and legs.
Then, add a few other exercises such as squats, deadlifts, pull ups, bench presses, dips, and bent over rows to make muscle formation more effective.
Try to start by doing two or three training sessions for six to 12 times with a rest period of 30 to 60 seconds between sessions. In addition, help the body to build muscle by reducing cardio exercise.
Take a protein-carbohydrate combination before exercise
A 2001 study at the University of Texas found that consuming drinks containing 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 bigger. Try to consume a combination of 20 grams of protein and carbohydrates by 35 grams 30 to 60 minutes before you exercise.
Give a break after exercise
After you have done hard training for a day, try to take the time to rest the next day. Research shows that endurance exercises that are hard enough can increase the process of protein formation up to 48 hours after the training session ends.
Muscles will start to grow and form when you are resting. For that, try to rest with enough sleep the next day.
Eat carbohydrates after exercise
In order to recover quickly after exercise, the body needs enough carbohydrates. If sufficient carbohydrate intake in the body, the body does not need to take protein reserves that come from the muscles to be used as energy. So that this will not reduce muscle mass.
In addition, eating foods that contain carbohydrates after exercise can also increase insulin levels so that it can slow down the process of protein breakdown by the body.
Eat every three hours
You need to eat frequently so that the body can continue to make new proteins. You can divide your daily needs into six different schedules. Be sure to consume at least 20 grams of protein every three hours so that the formation can continue to run.
Eat a carbohydrate-protein combination before going to bed
The combination of protein and carbohydrates is also good if consumed 30 minutes before going to bed. That way, as long as you sleep later, the body will rely on carbohydrates that have entered as the main energy source and not break down protein to be used as energy.
In addition, you can also consume casein protein which will be digested longer by the body and become the right type of protein to build muscle while sleeping.
