How to build lean muscle
Welcome to this video, this is Doctor Steve Young. I am getting common questions about how to put on muscle. How to add muscle mass, so in this video I will show you some of the biggest, effective strategies you can use, right now to add muscles to your frame.
And I am talking about lean muscle not just sloppy muscle. The biggest thing you need is a caloric surplus. You need to eat more calories, let’s talk about the timings and the composition, the ratio of protein, carbohydrates and fats with this calories.
Best foods after a workout, after workout protein source for lean muscle
The best time is after workout, within 30 minutes you want to consume your largest meal. And this meal should have an ideal ratio of 3 carbohydrate to 1 protein. For eg: it would be 30 grams of protein and 90 grams of carbohydrates. And this is your one time you can have your sugary carbohydrates. Your bad carbs so to speak.
Your less healthy carbs you want to eat this time, things you typically would not eat may be like bread, pasta, fruit juices things like that. Well 30 minutes after work out this is the best time to eating your carbs.
Your body actually needs those carbohydrates to re fuel your muscles. And when you eat a high level or high level spike of carbohydrates produces insulin which on the daily basis you do not want too high. But after workout it is very anabolic, very muscle building.
Myth of building lean muscle:
So its going to hustle those proteins that you are eating into your muscles. So the common myth of eating lots of protein and low carbohydrates because protein gains you muscle and carbohydrates makes you fat so you cut carbohydrates that’s just absolutely not true. so after you work out, immediately no fat, 3 to 1 ration of carbohydrates to protein.
Lean Muscle building supplements
And really other than that is getting your supplementation’s, little tweaks you can do to your diet plan. I am assuming that you can eat in every three hours, less glycomates and less carbohydrates throughout the day. And in night switching to more fibrous carbohydrates like vegetables.
If you are doing all that the next step is taking some supplements. May be adding 10 grams of Leucine immediately before you work out. May be 10-15 minutes before you work out. Its being show to minimize muscle breakdown while you work out and took your body in favour of building muscle.
So if you are doing both of those and you maximize your current intake to the next step. Everyone says you know eat casein protein before you go to bed, because it digests slow. Basically you need a slow digesting protein it does not needs to be casein protein. You can literally eat a steak, piece of chicken something like that to care your body through.
Protein at the middle of the nigh!
Now if you are really motivated you could get up in the middle of the night and drink a large protein shake, it does help. That’s kinda upto you, there is positive and negative. It does disturbs your sleep but if you are someone who gets up in the middle of the night anyway, have a large protein shake and go back to bed.
It does put your body more muscle building, more anabolic activity. So the three tips, remember is large, humongous, tons of carbohydrates, 3 to 1 ratio of carbs and protein immediately after you work out.
Protein shake before workout for building lean muscle
Try taking Leucine 10 grams before you work out and at night drink a protein shake. Just protein, does not matter any kind of protein…at night. If you incorporate those three things as long as you have the anabolic activity of extra calories you will put on muscle.
Now you cannot do all that and be in deficit, it doesn’t matter you will not going to put on lean muscles. I hope those tips will help you now if you want more information, look below there is some information in the website and you can learn more.