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Best Protein Sources For Muscle Building .pdf



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Content
1. Best Protein Sources For Muscle Building
2. Building Muscle - Which Are the Best Muscle
Building Exercises?
3. Muscle Building Routine - Overall Approach to
Building Muscle Mass
4. The Top 10 Muscle Building Facts You Need to Know!
5. Top 3 Muscle Building Supplements to Gain Muscle
Fast

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1. Best Protein Sources For Muscle Building
Seasoned bodybuilders are more than aware of the fact that the
most important nutrient for muscle growth is protein.
Novices take heed: You will not see any significant gains, regardless
of the effort you put into your workouts, if you don't supply your
body with the right amount of muscle building protein that it needs
to sustain muscular growth. So, why is protein so important, and
what are the best muscle building protein sources?
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Let's figure it out.
Protein comprises a chain of smaller monomers called amino acids,
and it is a macromolecule. Protein, once it is consumed and digested,
is broken down into individual amino acids, and these are used for
thousands of bodily functions.
Getting the ideal muscle building protein is very important for people
who are looking to build their muscle size and strength. Protein is
important because it optimizes the muscle building process and
repairs damaged muscle tissue.
So we now know that can't get bigger and stronger without muscle
building protein; the next step is to find out the best source of it.
A list of foods that not only help you maximize your muscle gains but
also provide you with a powerful protein-packed punch have been
listed below.
Eggs - One of the best quality sources of muscle building protein is
eggs, and they need not be consumed in the raw form. Adding eggs
to your breakfast, be it scrambled, hard boiled, or fried, is a great

way to jumpstart the day and ensure that your muscles get their
protein fix.
Lean Red Meat - Lean red meat is an ideal muscle building protein, so
forget what you've read in all those diet blogs. The concentration of
growth-supporting nutrients is the highest in red meat, more than
any other protein source out there. The best choices are sirloin cuts
or extra lean ground beef.
Poultry - Chicken and turkey are equally important. These are perfect
protein sources. Keep in mind that when eating poultry, you should
focus on the white meat portions. The white portions are extremely
high in muscle building protein and very low in fat.
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Milk - This is another excellent source of muscle building protein,
offering a variety of muscle-building benefits. About 8 grams of
protein is contained in every 250 ml cup of milk. Casein is the slowest
absorbing form of protein available, and 80% of milk is made up of it.
It can take up to 4 hours to completely digest casein, which forms a
gel in the stomach. Casein helps your body stay in an anabolic state
for longer periods of time, owing to its timed release. Milk supports
muscle growth by providing a great spectrum of amino acids; it also
contains short-chain fatty acids. One advantage of milk is that it can
be added to your protein shake or to any other recipe. Why not sport
a milk mustache today?
Fish/Seafood - You can provide your body with a good 30 grams of
muscle building protein by simply consuming a can of tuna. The great
thing is that it has zero carbs and fat. Some of the other great choices
are salmon, cod, and halibut. Fish and seafood can offer you more

than just protein. They contain omega-3 fatty acids, which benefit in
muscle building.
Peanut Butter/Peanuts - Peanut butter/peanuts contain a lot of
unsaturated fat, and this can be actually beneficial to your health.
Peanuts are also a good muscle building protein source. Instead of
opting for the commercial stuff, opt for natural peanut butter that
does not contain saturated fat.
Cottage Cheese - Like milk, cottage cheese is also casein protein. As a
result, it is digested very slowly. It is contains a lot of natural
glutamine, which is the most abundant amino acid in your body.
Whey Protein - Whey protein is the highest quality muscle building
protein that you can put in your body, and it is one of the most
popular and effective supplements in the bodybuilding industry.
Check out website below for more information on muscle building
protein sources.
My goal is to promote a healthy mind with a healthy body and
bodybuilding or muscle building is an excellent way of achieving a
healthy body so that it can host a healthy mind. If you want to learn
more on Muscle Building, visit

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2. Building Muscle - Which Are the Best Muscle
Building Exercises?
Have you been wondering why you can not seem to build muscle?
Do you think it is something to do with the exercises you have
chosen for your workout?
The reason you are not building muscle is because you have been
doing isolation exercises all this time. Isolation exercises move your
body through a single joint movement or are using one muscle
group. These are exercises that are using the least amount of
muscles.
Examples of these exercises that are going to produce small results
for muscle building:
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-- Tricep Kickback
-- Bicep Curl
-- Calf Raises
-- Cable Crossovers
-- Shoulder lateral raises
-- Leg Extentions
-- Hamstring Curls
Notice these are the exercises that you have been lifting the least
amount of weight for. If you are serious about building muscle then
cut out these waste of time exercises from your workout.

Your workout should contain compound exercises if your looking to
build muscle. Compound exercises are multi-joint exercises which
are using multiple muscle groups.
GREAT muscle building exercises include:
Exercises (Muscles worked)
-- Chest Press (triceps, chest, shoulders)
-- Squats (back, arms, gluts, hamstrings, quadriceps, calves, traps,
shoulders, core muscles)
-- Deadlifts (back, arms, gluts, hamstrings, quadriceps, calves, traps,
shoulders, core muscles)
-- Pull downs or chin ups (arms, back)
-- Dips (triceps, chest, shoulders)
-- Clean and Press (back, arms, gluts, hamstrings, calves, traps,
shoulders)
-- Shoulder Presses (shoulders, arms)
-- Weighted Lunges (hamstrings, calves, quadriceps, arms, core
muscles, traps)
-- Weighted Step-ups (hamstrings, calves, quadriceps, arms, core
muscles, traps)
In addition to building more muscle these exercises will also help
burn more calories, decrease your risk of injury, build strength,
improve co-ordination and keep your heart rate up during your
workout.

If you are looking for more Muscle Building exercises check out Lean
Body Fitness Articles.
For more Muscle Building tips check out Lean Body Fitness Articles.

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3. Muscle Building Routine - Overall Approach to
Building Muscle Mass
Building muscle mass is an approach which requires a proper mass
building workout routine, proper nutrition, sufficient rest and good
supplements.
When it comes to selecting the proper workout method, the best
way to build muscle mass is by using free weights. Any serious
weightlifter will tell you that dumbbells and barbells are the key to
building up mass. In addition to working your primary target muscle,
free weights such as barbells and dumbbells involve secondary
muscle groups as well and force your body to exert more effort and
engage more muscles. Machines have more muscle-isolating kinetics
to them and are mainly used in routines when you are looking to get
muscle definition and separation.
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To build mass and allow for enough recovery time you should be
exercising between 2 to 4 times per week. More than 4 times per
week will not give you enough time to rest and will force your
muscles into cannibalizing themselves. Mass building workouts are
ones where you do a low number of sets (2 to 3 max) and go super
heavy on the weights where you perform 4 to 6 (sometimes 8)
repetitions. Thus, these workouts are demanding and sufficient rest
is paramount! Another element involves changing-up your routine
every 3 weeks. This keeps your muscles guessing and avoids hitting
plateaus in development.
Proper nutrition is another piece of the mass building puzzle. You
need to add to your daily calorie intake, and consume more calories
than you burn. Then you will take those calories and meld them into


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