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I am sure that you have heard that nutrition is responsible for 80% of your results. This is a hard number to quantify but it is true that proper nutrition is essential for maximal muscle growth and development in the quickest time. For those that are looking to add as much muscle mass in the quickest possible time it is essential that you time your nutrient intake.
Workouts Destroy Not Build
The time you spend in the gym working out and lifting weights is damaging to your body breaking down your muscles. When you feel sore after a tough workout, that is muscle damage. You need nutrients to grow, repair and build muscle. Just as important as the growth is the ability nutrient timing to help you burn unwanted fat.
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There are a few times throughout your day that nutrient intake is critical.
Time To Grow
Early Morning
It is critical that you eat first thing in the morning because you have just starved yourself for 6 – 8 hours. Your body needs nutrition after repairing muscles and other tissues all night.
It is best to start your day with a protein drink because it will absorb faster. Your muscles will be in need of nutrients and you will not want to delay your muscle growth one second longer. So something easy to digest works great. It is also a good idea to mix some complex carbs in there. This is necessary as a fuel source for your day.
Pre Workout
Before you head to the gym be sure to get in a pre workout meal or snack. Remember exercise and weight training break down muscle tissue and you will want to have nutrients immediately available to start the growth and repair process. Carbs will provide you with energy for the workout. Amino acid supplements or from your protein help your muscles in the growth process.
Post Workout
This may be the most critical feeding of them all. A hard workout will deplete your muscles of their glycogen stores and your muscles are primed to absorb nutrients at this time. Taking advantage of this period is one of the major keys to quick muscle gains.
Within 15 minutes after your workout make sure you have a high-glycemic, high protein drink. Be sure to consume 75 – 200 g of sugars along with 25 to 35 g of protein and a serving of monounsaturated fats. Then within three hours make sure you have a well-balanced and healthy meal.
Before Bed
Before you retire for the night and enter another period of fasting be sure you get some nutrition into your body. This is important because your body both grows and repairs while you sleep and depletes nutrients as it does so.
When you sleep your metabolism slows down so it is important to look closely at what you eat before bed. A slow digesting protein like casein along with a few complex carbs is the ideal bedtime snack.
Be sure to follow these nutrition guidelines because together with a well programmed strength training workout you will be able to gain strength quickly for the fast muscle growth, and without the stomach fat.
