Most people trying to build muscle is looking for the fastest way to gain lean muscle and make a quick recovery exercise routines they do. The question is, what are the right amount of carbohydrates they should consume?
Always eat at least 6 times a day feeding your body's requirements, not how your stomach will fit. That said, it is very important that you get at least 30 grams of protein and some carbohydrates in your meal quality. Remember to stick with whole grains, brown rice, oats and whole grain bread for good carbs. Good protein are chicken, egg whites, tuna, red meat and fish. If you are a vegetarian like me, then you want to stay away from too much soy and go for rice, almond, or one of the nuts for protein.
Stay away from simple carbohydrates. These are the carbohydrates found in sugar and soft drinks. Simple carbs give you instant energy, but they will get you right where you come from, after a short time. Excess sugar causes an adverse effect on our insulin metabolism and leads to tiredness and fat storage.
Approximately 30-60 minutes before your workout, eat a small meal that contains a lot of complex carbohydrates and protein. Complex carbohydrates give you the energy to train long and hard. The protein will help your muscles during your workout you break.
After your workout meal / shake is the most important for your body nutrition. Right after your workout, your muscles are broken down and are in urgent need of nutrients. You should consume a good amount (40-50 grams) of protein and carbohydrates are also important because they spike your insulin hormone which will release your growth hormone. A supplement shake like Shakeology is the best way to get these nutrients in your body followed by a meal within 60 minutes drive.
Drinking water is the most important part of your daily routine nutrition. Your tissue health and performance and resistance to injury depends on the amount of water you drink. Drink "negative" water throughout the day (half your body weight in ounces), keep all the tissues of your body hydrated and healthy.
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