You’re Not Eating Enough
Not eating enough calories is probably the number one mistake you can make when trying to gain muscle. There are many women who are overtraining and not eating enough to fuel their bodies. Try to keep track of the amount of exercise you are performing and the number of calories you are taking in over a week. You might be in a calorie deficit? If you are not providing your body with enough calories or nutrients to stimulate muscle gains, then your body is not able to build muscle! Try adding an additional 15 – 20 percent more calories as a starting point. If you feel you need more or less then adjust until you find the right balance for yourself!
You’re Cutting Your Protein too Much
You also need to ensure that you are eating the right portion of protein. If you are not providing your body with a sufficient amount of protein, it makes it difficult to build or even maintain your current muscle mass. A good starting point is to make sure you are getting at least 1 gram of protein per pound of bodyweight. Make sure to choose high quality sources of protein that delivers all of the essential amino acids that your muscles need in order for them to grow! High quality protein include: lean red meat, eggs, whey proteins, chicken, turkey and fish.
You also need to ensure that you are eating the right portion of protein. If you are not providing your body with a sufficient amount of protein, it makes it difficult to build or even maintain your current muscle mass. A good starting point is to make sure you are getting at least 1 gram of protein per pound of bodyweight. Make sure to choose high quality sources of protein that delivers all of the essential amino acids that your muscles need in order for them to grow! High quality protein include: lean red meat, eggs, whey proteins, chicken, turkey and fish.
You Think Carbohydrates are Bad
Complex carbohydrates are essential for muscle building. Carbohydrates are your body’s preferred energy source. Your body stores carbohydrates as glycogen in your liver and in your muscle tissues. If your metabolism is high and you have no problem putting on weight, it means your body is burning through its supply of carbohydrates quickly. You’re your carbohydrate levels are low, the body will switch from glycolysis to the process known as gluconeogenisis, which basically means protein get converted into carbohydrates as an energy source. This is not good if you are looking to build muscle because your body is utilizing your hard-earned muscle for fuel. You should be providing your body with a sufficient amount of complex carbohydrates, so at least 30 – 40 percent of your caloric intake. Choose complex carbohydrates, which are digested slowly. Some good selections include: whole grains, oatmeal, brown rice, bulgur and sweet potato.
Complex carbohydrates are essential for muscle building. Carbohydrates are your body’s preferred energy source. Your body stores carbohydrates as glycogen in your liver and in your muscle tissues. If your metabolism is high and you have no problem putting on weight, it means your body is burning through its supply of carbohydrates quickly. You’re your carbohydrate levels are low, the body will switch from glycolysis to the process known as gluconeogenisis, which basically means protein get converted into carbohydrates as an energy source. This is not good if you are looking to build muscle because your body is utilizing your hard-earned muscle for fuel. You should be providing your body with a sufficient amount of complex carbohydrates, so at least 30 – 40 percent of your caloric intake. Choose complex carbohydrates, which are digested slowly. Some good selections include: whole grains, oatmeal, brown rice, bulgur and sweet potato.
You’re not Eating Enough Fats
Being deficient in essential fatty acids (EFAs), can have a bad impact on muscle growth. EFAs help to preserve muscle tissue and even decrease body fat. They can also assist in amino acid uptake, increase insulin sensitivity, provide building blocks for growth factors, boost testosterone production and assist with transport of important nutrients in and out of the cells. Fats also have the highest caloric value of 9 calories per gram, they are a great way for getting in your extra calories. Some healthy fats include: coconut/olive oil, avocado, nuts, nut butters and flax seeds.
Being deficient in essential fatty acids (EFAs), can have a bad impact on muscle growth. EFAs help to preserve muscle tissue and even decrease body fat. They can also assist in amino acid uptake, increase insulin sensitivity, provide building blocks for growth factors, boost testosterone production and assist with transport of important nutrients in and out of the cells. Fats also have the highest caloric value of 9 calories per gram, they are a great way for getting in your extra calories. Some healthy fats include: coconut/olive oil, avocado, nuts, nut butters and flax seeds.
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