1. The document provides 10 tips for maximizing muscle building. It recommends eating at least 1 gram of protein per pound of body weight daily, focusing workouts on large muscle groups like back, chest and legs, and eating carbohydrates and protein within a few hours before and after workouts to increase protein synthesis and muscle growth. 2. Additional tips include lifting every other day to allow for muscle recovery, eating small meals every 3 hours to support protein synthesis, and having ice cream or milk with carbohydrates before bed to reduce muscle breakdown during sleep. The goal of the tips is to optimize protein intake and utilization for muscle growth.

1. Source:
https://pixabay.com/
http://www.menshealth.com/fitness/10-muscle-building-tips
Presentedby:
www.NOmaxShred.com
1.MAXIMIZEMUSCLEBUILDING.
Themoreproteinyourbodystores—inaprocess
calledproteinsynthesis—thelargeryourmuscles
grow.Butyourbodyisconstantlydrainingitsprotein
reservesforotheruses—makinghormones,for
instance.
2.EATMEAT.
Shootforabout1gramofproteinperpoundofbody
weight,whichisroughlythemaximumamountyour
bodycanuseinaday,accordingtoalandmarkstudy
intheJournalofAppliedPhysiology.
3.EATMORE.
Inadditiontoadequateprotein,youneedmorecalo-
ries.Usethefollowingformulatocalculatethe
numberyouneedtotakeindailytogain1pounda
week.(Giveyourself2weeksforresultstoshowup
onthebathroomscale.Ifyouhaven’tgainedbythen,
increaseyourcaloriesby500aday.)
4.WORKYOURBIGGESTMUSCLES.
Ifyou’reabeginner,justaboutanyworkoutwillbe
intenseenoughtoincreaseproteinsynthesis.Butif
you’vebeenliftingforawhile,you’llbuildthemost
musclequickestifyoufocusonthelargemuscle
groups,likethechest,back,andlegs.
5.BUTFIRST,HAVEASTIFFDRINK.
A2001studyattheUniversityofTexasfoundthat
lifterswhodrankashakecontainingaminoacidsand
carbohydratesbeforeworkingoutincreasedtheir
proteinsynthesismorethanlifterswhodrankthe
sameshakeafterexercising.
6.LIFTEVERYOTHERDAY.
Doafull-bodyworkoutfollowedbyadayofrest.
Studiesshowthatachallengingweightworkout
increasesproteinsynthesisforupto48hoursimme-
diatelyafteryourexercisesession.
7.DOWNTHECARBSAFTERYOURWORKOUT.
Researchshowsthatyou'llrebuildmusclefasteron
yourrestdaysifyoufeedyourbodycarbohydrates.
“Post-workoutmealswithcarbsincreaseyourinsulin
levels,”which,inturn,slowstherateofproteinbreak-
down,saysKalman.Haveabanana,asportsdrink,a
peanut-buttersandwich.
8.EATSOMETHINGEVERY3HOURS.
“Ifyoudon’teatoftenenough,youcanlimittherate
atwhichyourbodybuildsnewproteins,”says
Houston.
Takethenumberofcaloriesyouneedinadayand
dividebysix.That’sroughlythenumberyoushould
eatateachmeal.Makesureyouconsumesome
protein—around20grams—every3hours.
9.MAKEONESNACKICECREAM.
Haveabowloficecream(anykind)2hoursafter
yourworkout.
AccordingtoastudyintheAmericanJournalof
ClinicalNutrition,thissnacktriggersasurgeofinsulin
betterthanmostfoodsdo.Andthat’llputadamper
onpost-workoutproteinbreakdown.
10.HAVESOMEMILKBEFOREBED.
Eatacombinationofcarbohydratesandprotein30
minutesbeforeyougotobed.Thecaloriesaremore
likelytostickwithyouduringsleepandreducepro-
teinbreakdowninyourmuscles,saysKalman.
Maybeyou’vehadsandkickedinyourface.Maybeyou’velostonetoomanyattainablewomento
beefierguys.Ormaybeyou’vereadsomuchaboutweightlossthatactuallyadmittingyouwantto
gainweightisasocietaltaboo.