The primary goal of bodybuilders is to bulk up and increase muscle mass. To achieve this goal, all practitioners of this sport continue to perform exercises and lift weights, in addition to following an appropriate and effective diet. Since protein is the most important element that helps the body build muscles, players use protein supplements regularly, in addition to some other supplements that support the muscle building process, until the supplements have become an integral part of any bodybuilding athlete’s diet.
Weightlifting
The process of building muscle requires lifting weights on a regular basis, and to get the most out of the exercises, make sure to perform 6-12 repetitions in each exercise round, in addition to targeting one large muscle group in one exercise day, while maintaining an exercise rate of three times a week.
Protein element
You must consume a large amount of protein daily, in the range of 120-200 grams of protein per day (approximately your weight multiplied by 2 grams – for example, if your weight is 70 kilograms, you will need 140 grams of protein), especially if you lift very high weights. You must also maintain a consumption rate of 15% of the number of calories you consume daily, and their source must be protein, as red and white meat, in addition to dairy products, constitute a rich source of protein. Plant sources of protein are high in protein but lack some amino acids that stimulate good muscle growth.
Power supply
If there are not a sufficient amount of carbohydrates and fats in your body, your body resorts to protein as a source of energy, which sometimes leads to muscle wasting and a decrease in your muscle mass. Therefore, it is necessary to consume 30% of your daily calories from fat sources and 50-60% from fat sources. Carbohydrates.
Gradient weights
When you gradually increase weights, your body is forced to increase muscle mass because the body adapts to the effort expended on it by increasing size. Gradual repetitions also make your body stronger, which increases your performance rate and thus increases muscle size.
Sleeping
Muscle building does not happen during exercise in the gym, but rather during recovery – and the treatment of torn tissues while sleeping. Maintaining an average of 7-9 hours a day will build your muscles in an excellent way.
Bottom line: If you are unable to provide the necessary amount of protein from regular nutrition in this case, supplements are necessary to build muscle, but when you follow a strict diet and nutrition and exercise strategies like those mentioned above, the result you expect will be satisfactory.
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