How To Get Big Big Muscle

By Author: VIREN
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A key component of physical fitness is building muscle mass. Increased muscle mass offers cosmetic, metabolic, and fitness benefits. While exercise is the cornerstone of building muscle mass, there are five simple steps you can take to gain muscle mass faster.

1 Timing is everything. Consuming protein helps build lean body mass. However, your circadian rhythm largely controls how efficiently the proteins used are converted into muscle mass. We are metabolically programmed to use most of our energy in daylight. Protein is simply an inefficient source of energy. Eating a protein-rich meal first thing in the evening not only leads to further stimulation of protein synthesis, but it also has the added benefit of lowering your appetite, so you don't waste calories before bed.

2 Recovery is the most important part of your training. While exercise increases muscle mass, it also increases the release of stress hormones, which increases the breakdown of muscle proteins. The best way to minimize this protein breakdown is to consume a specially formulated recovery drink during the recovery window, 45 minutes after your workout ...
... when the enzyme systems responsible for protein repair and rebuilding are activated.

3 Drink a protein shake before bed. The sleep interval is the longest period of fasting. To maintain metabolic function during the 6 to 8-hour sleep interval, your body releases cortisol. Cortisol is a catabolic hormone that increases the breakdown of muscle proteins so that it can be used for energy. This is why cortisol levels are higher when you wake up. One way to minimize the cortisol surge is to consume a protein shake before bed, which will reduce the cortisol surge. Some proteins are more effective. The additional beneficial protein will help you sleep better.

4 Consume protein during your workout. Although carbohydrates are the main source of energy, with prolonged exercise (40 minutes or more), up to 20% of the energy of the muscles can be obtained by breaking down protein. When you consume a sports drink that combines carbohydrates and proteins, your muscles use the protein in the sports drink instead of cannibalizing the muscle proteins in your body.

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