1 Critical Tip For Quick Muscle Gains
By Sean Nalewanyj
||Sean Nalewanyj is a natural bodybuilding expert and best-selling fitness author committed to providing effective, research-based advice for building muscle, burning fat and gaining strength. Sean is the creator of the "No Fail System" bodybuilding program and president of EliteImpact Labs.
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If you are searching for quick muscle gains, you must ignore the many weightlifting myths and nonsense you may have learned about muscle building and instead focus on a strategy that is founded in science. For instance, going to bed hungry is something you should not do if you would like to get quick muscle gains.
As you sleep, your body and muscles recover and repair themselves from daily activities and exercise, and you cannot complete these processes without nutrients. If you go to sleep without these vital nutrients, you are only hindering your potential for achieving quick muscle gains.
If you sleep for eight hours (you should be doing this anyway) without a nightly meal, you are starving your body for the entire night. If you want to achieve quick muscle gains, you must take every possible step to limit nightly starvation.
In no way am I advocating a large meal right before falling asleep. This will give you indigestion and lower your quality of sleep. What I recommend is a small snack about 30 minutes before you go to sleep. This will provide your body and muscles with an adequate supply of nutrients.
The theory is that you must maintain an anabolic state for as long as possible so that you can achieve quick muscle gains even while you sleep.
The purpose of a muscle mass meal right before bedtime is that it will give you quick muscle gains by supplying your body with nutrients that will be slowly metabolized during the night. When the body is able to maintain an anabolic state while you sleep, your body breaks down less muscle which allows you to have quick muscle gains.
This meal designed for a "timed-release" of nutrients should consist of amino acids, fats, and carbs for easy recovery. It should also contain a slow release protein, some slow release sugars, and a small amount of healthy fats.
One recommended protein is whey protein (25-35 grams) mixed into about 500 ml of milk. The casein in milk functions to reduce the release of the other proteins and nutrients in the meal. A meal with this protein usually requires about 4 hours for complete digestion, which will allow you to get quick muscle gains through anabolic growth during your sleep.
Cottage cheese is a good snack that is rich in casein and glutamine.
For quick muscle gains, you should also include a slowly released complex carbohydrate in your bedtime meal. Examples of this type of carb include a slice of whole grain read, or small portions of oatmeal or yogurt. Any of these are slowly metabolized by your body and will control your blood sugar levels and maintain glycogen levels while you sleep.
You can also retard your body's digestion by including a small amount of fat in this meal. You want your digestive system slowed during the night so you will have a steady stream of nutrients.
A tablespoon of flaxseed oil or extra virgin olive oil is a good method of retarding your digestion to enable quick muscle gains in an anabolic phase.
A serving of completely natural peanut butter is another good choice to get a supply of healthy fat for quick muscle gains while you sleep.
If you prefer to use a supplement of glutamine for quick muscle gains, you should include it now. Add a teaspoon or two to your protein shake.
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