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muscle building food
It never ceases to amaze me how eager bodybuilders are to get meaningful results quickly. They
are so eager that they end up listening to whoever they can. This usually leads to what I call
"bodybuilding confusion." I am convinced there is a most effective, researched way to train, and a
non-productive way to train. Bodybuilders, seek the productive, proven methods.
Every bodybuilder is looking for that secret bodybuilding nutrition tip that catapults muscle building
results. Yes, no matter what, it will take consistent, determined effort. However, there is one
researched weightlifting nutrition tip that will surely make a difference in adding more muscle to
your physique. Bodybuilding nutrition is not just a matter of what you ingest, but more importantly,
the time fame of when you ingest these precious nutrients.
By taking in specific nutrients at a highly optimal time in the anabolic muscle building process, you
can gain an inside advantage in the bodybuilding growth process.
Most bodybuilding enthusiasts don't even think about this. Some eat to get big. This theory is
incorrect. Train to get big, and supplement food, the correct way, to provide a positive muscle
However, such things are taking in the proper nutrients within one hour of training can give a
bodybuilder just enough of an inside advantage that they begin growing like crazy.
Over the past ten years, there has been ample research on the effects of carbohydrates, and
protein on the anabolic, or muscle building, response to muscle building. One researcher, Dr.
Paul Cribb has drawn some rather beneficial conclusions resulting from his current research
studies regarding this hot bodybuilding nutrition topic.
The big question is what should be consumed either prior to, or after a weightlifting workout.
Other questions are what kind of timing; and is there an advantage paying attention to
bodybuilding nutrition? These big questions have changed the way we think of anabolic nutrition
today. Dr. Cribb and others have aggressively answered these questions, and more from diligent
In a recent study, Dr. Cribb looked at different combinations of nutrients along with their ingestion
timing, and compared them to the effects on bodybuilding. This particular study was very
important in identifying the what's, when's, and how's of anabolic nutrition. His conclusions will not
only yield valuable fat burning muscle, but also add functional strength.
As a result of the research studies, his main bodybuilding nutrition tip is to combine whey protein,
carbs, and creatine all together into a drink which aids in muscle and strength development.
According to the research, there was a very positive correlation between these three bodybuilding
nutrition nutrients, and muscle building.
Now the next crucial point that needed clarification is the best time to take this muscle building
cocktail. His study confirmed that ingesting this weightlifting nutrition cocktail prior to and
immediately following each intense bodybuilding workout showed a positive connection between
the timing of taking this drink and significant muscle development. His study had other sample
groups take the drink at different time periods throughout the day. Interesting enough, the group
taking the anabolic nutrition cocktail immediately before, and after an intense workout showed the
greatest strength and muscle mass gain. Thus, is it safe to conclude it doesn't matter what you
take, but when you take it. The timing of taking the nutrients are crucial to bodybuilding success.
In bodybuilding nutrition there is a period of time immediately following training known as the
"window" to ingest these three nutrients. If you miss this limited time, generally within one hour
after a hard workout, the muscle building results will not be as good.. During this "window of
opportunity" your body will take the good hi-glycemic index carbohydrates and protein, and
transport them into the liver, and muscles to begin the lean tissue building, or bodybuilding
process. Thus, these nutrients will be used for the purpose of recovery, and getting ready for the
next exercise bout, and not intended to be stored as adipose tissue.
There have been several studies concluded throughout the years on pre and post workout
nutrition, and the effects of protein synthesis. Another study suggested a spike in protein
synthesis when a carbohydrate, and protein bodybuilding nutrition supplement drink is ingested
immediately before a high intensity bodybuilding workout. In this particular study, there was an
increase in protein synthesis when the bodybuilding nutrition supplement drink was ingested prior
to working out as opposed to after.
In summary, experts recommend using 30-50 g of whey protein, with 75-100 g of hi-glycemic
index carbohydrates, and 3-5 g of creatine monohydrate, combined in drink form, immediately
before, and after each bodybuilding workout. A good bodybuilding nutrition strategy is to drink one
half of the drink before, and one half after each bodybuilding training session.
These two bodybuilding tips will make a tremendous difference in your bodybuilding training
program. As you now know, timing is everything. Make sure you are drinking the exact cocktail of
nutrients prior to, and following hi-intensity workouts in order to maximize the nutrient uptake, and
aid in the protein synthesis process.
foods to build muscle
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