I want people to be more educated about what they eat. It’s a major part of why I became a professor and researcher: to share the latest insights that science has to offer about how to eat to build muscle, get shredded, and built your best physique.
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Bodybuilders and physique athletes sometimes get laughed at for obsessing over their diets—planning things out to the gram, measuring food on scales, and being able to break down a meal into macros by sight.
But in my experience, they’re a really advanced group when it comes to nutrition. They understand a lot of things that people in general society don’t.
I want people to be more educated about what they eat. It’s a major part of why I became a professor and researcher: to share the latest insights that science has to offer about how to eat to build muscle, get shredded, and built your best physique.
Don’t rely on the latest fad or macronutrient witch hunt for guidance on something as crucial as nutrition.
| 7 Fundamentals of Eating for Muscle Growth |
00:37 – Perfecting Your Protein
01:32 – Timing Your Meals
03:10 – Choosing Protein Sources
04:48 – Selecting Smart Carbs
07:19 – Solving The Sodium Dilemma
08:39 – Knowing When to Cheat
09:14 – Avoiding Dietary Pitfalls
Learn the fundamentals of eating for success in Mass Class!
► Read the Full Article by Jacob Wilson, Ph.D., CSCS:►
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Physical strength is a measure of the force a person can exert against a physical object. Strength training increases this force.
Resistance training is an essential part of a workout regimen. This training increases the muscles’ ability to take up amino acids and grow. It also enhances the health of the cardiovascular system and brain. Taking up weights also increases the production of important proteins in the brain.
Cardio, on the other hand, builds your heart and lungs. The two systems are intertwined. When your heart and lungs are stronger, they can better defend your body against injury. While cardio is great for burning calories, it does not build muscle.
The body also requires adequate protein to rebuild its muscles after workouts. Most athletes need 1.2 to 2.0 grams of protein per kilogram of bodyweight. Professional athletes and bodybuilders may need higher protein levels. Some research shows that a defatted peanut powder supplement, which contains a higher concentration of protein than standard peanut powder, may improve several markers of muscle hypertrophy.
Animal-based diets are generally deficient in a number of nutrients, including vitamin C, folate, potassium, and fiber. They can also be high in saturated fat, which can lead to heart disease. Plant-based diets provide more of these nutrients. Consequently, plant-based diets have become increasingly popular among bodybuilders.
Eating a plant-based diet is not a barrier to getting strong. In fact, many athletes, including the Tennessee Titans’ defensive line, have been able to build muscle on a plant-based diet.
