4 Tips for building muscle now

3 Tips for Building Muscle Now

1. Have some milk before bed. Eat a combination of carbohydrates and protein 30 minutes before going to bed. The calories are more likely to stick with you during sleep and reduce protein breakdown in your muscles, says Kalman.

Add squats, pull-ups, bent-over rows, deadlifts, bench presses, dips, and military presses to your exercises. Do 2 or 3 sets of eight to 12 repetitions, with approximately 60 minutes' rest between sets.

And by using protein shakes. Look for whey-protein powders, for example, Nitro-Tech by Muscle Tech or Mega Whey by GNC, in nutrition stores. Combine one scoop of the powder with the following ingredients and mix for a homemade muscle-building pre-workout she

"Since exercise increases blood flow to your working tissues, drinking a carbohydrate-protein mixture before your workout may lead to greater uptake of the amino acids in your muscles," states Kevin Tipton, Ph.D., an exercise and nutrition researcher at the University of Texas in Galveston.

For your shake, you will need about 10 to 20 g of protein--usually around one scoop of a whey protein powder. Cannot stomach protein drinks? You can get the very same nutrients from a sandwich made with 4 ounces of deli turkey and a slice of American cheese on whole wheat bread. But a drink is better.

3. Make one snack ice cream. Have a bowl of ice cream (any kind) two hours after your workout.

E. Aerobic training: Multiply the number of minutes per week that you run, cycle, and play sports by 8: _____

Afford the number of calories you need in a day and divide by six. That's roughly the number you need to eat at each meal. Ensure that you consume some protein--around 20 grams--every 3 hours.

c. Multiply A by 12 to get your basic calorie needs: _____

According to a study in the American Journal of Clinical Nutrition, this bite triggers a spike of insulin better than most foods do. And that'll put a damper on post-workout protein breakdown.

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