Today I wanted to talk about two important macronutrients for muscle growth. First, I will discuss carbohydrates, why they are important and the best timing to consume them for muscle hypertrophy. Afterwards, I will discuss the most important macronutrient to consume for muscle growth: protein. I will briefly go over why it is important to consume, furthermore, I will explain how much protein to consume and what kind of sources of protein are optimal for hypertrophy.
What are carbohydrates and why are they important to consume?
Carbohydrates are macronutrients responsible for giving your body energy. Without carbohydrates, your body would not have enough energy to sustain the workout. They are therefore important when lifting weights for the reason that they can provide your body with the energy boost required to finish your sets with as many reps as possible. Finally, carbohydrates also give the body enough fuel to build muscle mass and can reduce overall fatigue.
When is the best time to consume carbohydrates?
1-2 hours post exercise is optimal.
What is protein and why is it important to consume?
Protein is a macronutrient responsible for building and maintaining muscle mass. It is therefore crucial to prioritize protein consumption in order to reach your physique goals. High protein intake coupled with heavy resistance training will lead to increase in muscle mass. It is therefore important to consume because it will ultimately make your muscles grow.
How much protein should I eat throughout the entire day?
The amount of protein required to reach your goals depends on your body’s needs, body composition and level of daily activity. A good rule of thumb is to eat 3-5 high protein meals a day. Aim to have each meal consist of a high-quality protein source (and roughly around 30 grams of protein) and you definitely will be able to reach your muscle gain goals.
What are some good sources of protein to consume in a day?
If you are not eating enough protein from animal sources (ie: chicken, beef, fish) and want to take a supplement, look into Whey and Casein protein powders. If you are a vegan and are trying to meet your protein goals, look into hemp or pea protein powders.
In conclusion, both carbohydrates and protein play an essential role in facilitating muscle growth. They both fuel your workout and aid in muscle recovery and growth so they should be included in your diets! Make sure to consume 3-5 high-protein meals a day to reach your goals from high-quality food sources.
I hope that you enjoyed this week’s post on nutrition for hypertrophy, let me know what you thought of it in the comments section below!