How to Build Muscle Fast – Appropriate Fitness Plan After Workout

How to Build Muscle Fast – Appropriate Fitness Plan After Workout

Appropriate fitness plan is critical to build muscle fast. The effectiveness of fitness nutrition plan in muscle building depends on the intake of carbohydrates after fitness. Carbohydrate intake after fitness can promote insulin secretion.

Protein is Critical for Muscle Building

PFC balance refers to a meal supplement that include three major nutrients: Protein, Fat and Carbohydrate to maintain energy balance in our muscles. We are usual obtain energy from these three kinds of nutrients, these three nutrients have their own characteristics, for people who want to grow muscle through exercise, The appropriate rate in food is 55% -60% of carbohydrates, 15% -20% of protein and 15% -20% of fat.

A human body constituting a large part of water, followed by protein. If you want to increase muscle, you need intake of protein after the muscle building workout. Protein requirements for a normal person is about average 1g protein per 1kg in weight that means a person with 60kg weight need intake 60g of protein per day. However, for people who want to increase muscle, they need intake 2g protein per 1kg of weight . A person with 60kg of weight will need intake 120g of protein to transfer to the muscles. However, the problem is here!

Human body can not absorb a large number of protein at one time. Each person can only intake of 30g protein once meal. Assume that every day, we eat three meals, we will only be able to intake up to 90g protein.

How to build muscle fast?

Fitness is naturally good for your health, fitness nutrition plan is also very important. The meal after fitness is essential to the outcome of fitness exercise. Intake of carbohydrates appropriately can transfer the catabolic state caused by training (combustion the muscle to provide energy to body) into the anabolic state (increased muscle mass).

The effectiveness of fitness nutrition plan depends on the intake of carbohydrates after fitness. Carbohydrate intake after fitness can promote insulin secretion. Insulin level is critical factor in the recovery process of muscle building after training.

  1. Insulin can drive sugar from carbohydrates food to the muscle and reserves the energy for the next training.
  2. Insulin can drive amino acids from protein foods to the muscle tissue and promote muscle growth.
  3. Insulin can suppress the catabolism of adrenocorticotropic hormone.

The appropriate intake of carbohydrate for women is 2-2.5 g per pound of body weight per day, for men is 2.5-3.5 g per day . In order to maximize the opportunity of anabolic mechanism following fitness training, it is recommended to arrange 25% of the total amount of carbohydrate intake immediately following fitness training session.

Protein foods such as chicken, beef, steak, milk, eggs should be avoided in the meal after training as they are difficult to digest. Those high protein and easily digestible food should be selected such as milk and eggs. The purpose of fitness plan following training is to deliver adequate amino acids to the muscles in order to provide materials for muscle growth.

Heavy load training will run out of amino acids and muscle glycogen reserves. As the training progresses, the body consistently consume muscle glycogen reserves. If the glycogen reserves is too low, it will force the body to change the source of energy and will consume more protein as fuel that will reduce muscle mass. Anabolic recipe can provide adequate carbohydrate and protein to the muscle and promote the anabolic state in muscle building process.

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