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90000 26 Foods That Help You Build Lean Muscle 90001 90002 Both nutrition and physical activity are critical if you want to gain lean muscle. 90003 90002 To get started, it’s essential to challenge your body through physical activity. However, without proper nutritional support, your progress will stall. 90003 90002 High-protein foods are very important for gaining muscle, but carbohydrates and fats are also necessary sources of energy. 90003 90002 If your goal is to gain lean muscle, you should focus on exercising regularly and eating more calories each day from muscle-building foods.90003 90002 Here are 26 of the top foods for gaining lean muscle. 90003 90002 Eggs contain high-quality protein, healthy fats and other important nutrients like B vitamins and choline (1). 90003 90002 Proteins are made up of amino acids, and eggs contain large amounts of the amino acid leucine, which is particularly important for muscle gain (1, 2). 90003 90002 Also, B vitamins are critically important for a variety of processes in your body, including energy production (3, 4). 90003 90002 Salmon is a great choice for muscle building and overall health.90003 90002 Each 3-ounce (85-gram) serving of salmon contains about 17 grams of protein, almost 2 grams of omega-3 fatty acids and several important B vitamins (5). 90003 90002 Omega-3 fatty acids play an important role in muscular health and may even increase muscle gain during exercise programs (6). 90003 90002 There’s a good reason why chicken breasts are considered a staple for gaining muscle. 90003 90002 They are packed with protein, with each 3-ounce (85-gram) serving containing about 26 grams of high-quality protein (7).90003 90002 They also contain generous amounts of the B vitamins niacin and B6, which may be particularly important if you are active (7). 90003 90002 These vitamins help your body function properly during the physical activity and exercise that’s necessary for optimal muscle gain (4). 90003 90002 What’s more, some research has shown that higher-protein diets containing chicken may aid fat loss (8). 90003 90002 Dairy not only contains high-quality protein, but also a mixture of fast-digesting whey protein and slow-digesting casein protein.90003 90002 Some research has shown that people experience increases in lean mass when they consume a combination of fast- and slow-digesting dairy proteins (9). 90003 90002 However, not all dairy is created equal. 90003 90002 For example, Greek yogurt often contains approximately double the amount of protein as regular yogurt (10, 11). 90003 90002 While Greek yogurt is a good snack anytime, eating it after a workout or before bed may be beneficial due to its mixture of fast- and slow-digesting proteins (9, 12).90003 90002 In addition to 20 grams of protein per 3-ounce (85-gram) serving, tuna contains high amounts of vitamin A and several B vitamins, including B12, niacin and B6. These nutrients are important for optimal health, energy and exercise performance (4, 13, 14). 90003 90002 Additionally, tuna provides large amounts of omega-3 fatty acids, which may support muscle health (6, 13). 90003 90002 This may be particularly important for older adults. Research has shown that omega-3 fatty acids can slow the loss of muscle mass and strength that occurs with age (15).90003 90002 Beef is packed with high-quality protein, B vitamins, minerals and creatine (16, 17). 90003 90002 Some research has even shown that consuming lean red meat can increase the amount of lean mass gained with weight training (18). 90003 90002 However, even when you’re trying to gain muscle, it may be best to choose beef that supports muscle gain without providing too many extra calories. 90003 90002 For example, 3 ounces (85 grams) of 70% lean ground beef contains 228 calories and a whopping 15 grams of fat (19).90003 90002 However, the same amount of 95% lean ground beef contains slightly more protein and only 145 calories and 5 grams of fat (20). 90003 90002 Shrimp are almost pure protein. Each 3-ounce (85-gram) serving contains 18 grams of protein, 1 gram of fat and zero carbs (21). 90003 90002 While healthy fats and carbs are important in your overall diet, adding some shrimp is an easy way to get muscle-building protein without too many additional calories. 90003 90002 Like many other animal proteins, shrimp contains a high amount of the amino acid leucine, which is necessary for optimal muscle growth (21, 22).90003 90002 Half a cup (86 grams) of cooked soybeans contains 14 grams of protein, healthy unsaturated fats and several vitamins and minerals (23). 90003 90002 Soybeans are a particularly good source of vitamin K, iron and phosphorus (23). 90003 90002 Iron is used to store and transport oxygen in your blood and muscles, and a deficiency can impair these functions (24, 25). 90003 90002 Young women may be particularly at risk of iron deficiency due to blood loss during menstruation (26). 90003 90002 One cup (226 grams) of low-fat cottage cheese packs 28 grams of protein, including a hearty dose of the important muscle-building amino acid leucine (27).90003 90002 Like other dairy products, cottage cheese can be purchased with varying fat contents. High-fat versions like creamed cottage cheese provide more calories. 90003 90002 Choosing which type of cottage cheese is best simply depends on how many extra calories you want to add to your diet. 90003 90002 Regardless of which type you choose, it’s a great muscle-building snack. 90003 90002 A 3-ounce (85-gram) serving of turkey breast contains around 25 grams of protein and almost no fat or carbs (28).90003 90002 Turkey is also a good source of the B vitamin niacin, which helps process fats and carbohydrates in your body (29). 90003 90002 Having optimal levels of B vitamins could help you gain muscle over time by supporting your body’s ability to exercise (30). 90003 90002 Although it does not have as much omega-3 fatty acids as salmon, tilapia is another protein-packed seafood item. 90003 90002 A 3-ounce (85-gram) serving provides around 21 grams of protein, along with good amounts of vitamin B12 and selenium (31).90003 90002 Vitamin B12 is important for the health of your blood cells and nerves, which allows you to perform the exercise you need in order to gain muscle (32). 90003 90002 Many different varieties of beans can be part of a diet for lean muscle gain. 90003 90002 Popular varieties, such as black, pinto and kidney beans, contain around 15 grams of protein per cup (about 172 grams) of cooked beans (33, 34, 35). 90003 90002 What’s more, they are excellent sources of fiber and B vitamins, in addition to being high in magnesium, phosphorus and iron.90003 90002 For these reasons, beans are a good source of plant-based protein to add to your diet. 90003 90002 What’s more, they may play a role in long-term health and disease prevention (36). 90003 90002 While any good diet should focus on whole foods, there are times when dietary supplements can be beneficial (37). 90003 90002 If you struggle to get enough protein from foods alone, you could consider adding protein shakes to your daily routine. 90003 90002 Dairy protein powders, such as whey and casein, are some of the most popular.90003 90002 However, there are other options too. Some protein powders use soy, pea, beef or chicken protein. 90003 90002 You can find a variety of protein powders online. 90003 90002 Edamame is the term for immature soybeans. These developing beans are found in pods and served in a variety of dishes, particularly those of Asian origin. 90003 90002 One cup (155 grams) of frozen edamame provides around 17 grams of protein and 8 grams of fiber. It also contains large amounts of folate, vitamin K and manganese (38).90003 90002 Among other functions, folate helps your body process amino acids, the building blocks of protein (39). 90003 90002 In fact, folate may be important for optimal muscle mass and strength, particularly in the elderly (40). 90003 90002 While protein-rich foods are a priority for building lean muscle, it’s also important to have the fuel to get active. 90003 90002 Foods with carbohydrates can help provide this energy (41). 90003 90002 Cooked quinoa contains about 40 grams of carbs per cup (185 grams), along with 8 grams of protein, 5 grams of fiber and hearty amounts of magnesium and phosphorus (42).90003 90002 Magnesium plays an important role in the function of your muscles and nerves, both of which are used every time you move (43). 90003 90002 Like shrimp, tilapia and lean poultry, scallops provide protein with very little fat. 90003 90002 If you are looking to add protein to your diet without consuming too many calories, these very lean sources may be good choices. 90003 90002 Three ounces (85 grams) of scallops provide around 20 grams of protein and fewer than 100 calories (44). 90003 90002 At times, you may want high-quality protein from meat when you’re on the go.If so, lean jerky meats may be an option to consider. 90003 90002 Many different types of meat can be made into jerky, so the nutrition facts vary. 90003 90002 However, most fat is removed from lean jerky during processing, so almost all calories in jerky come directly from protein. 90003 90002 These animal sources of protein are high in quality and stimulate muscle growth (45). 90003 90002 Chickpeas, also known as garbanzo beans, are a good source of both carbs and protein. 90003 90002 Each 1-cup (240-gram) serving of canned chickpeas contains around 12 grams of protein and 50 grams of carbs, including 10 grams of fiber (46).90003 90002 As with many plants, the protein in chickpeas is considered lower quality than animal sources. However, it can still be part of a balanced muscle-building diet (45). 90003 90002 Peanuts contain a mix of protein, fat and carbs. A half-cup (73-gram) serving contains 17 grams of protein, 16 grams of carbs and large amounts of unsaturated fat (47). 90003 90002 They also contain higher amounts of the amino acid leucine than many other plant products. 90003 90002 Each half-cup (73-gram) serving of peanuts contains around 425 calories (47).90003 90002 So if you’re having a hard time getting enough calories to drive your muscle gain, eating peanuts could be a good way to get some extra calories and nutrients. 90003 90002 Additionally, nuts are thought to play an important role in an overall healthy diet (48). 90003 90002 Buckwheat is a seed that can be ground into flour and used in place of traditional flours. 90003 90002 Half a cup (60 grams) of buckwheat flour contains around 8 grams of protein, along with plenty of fiber and other carbs (49).90003 90002 Buckwheat has become a very popular health food due to its impressive vitamin and mineral content. 90003 90002 It contains high amounts of B vitamins, magnesium, manganese and phosphorus (49). 90003 90002 These vitamins and minerals can help your body stay healthy and able to perform muscle-building exercises (14). 90003 90002 Tofu is produced from soy milk and often used as a meat substitute. 90003 90002 Each half-cup (124-gram) serving of raw tofu contains 10 grams of protein, 6 grams of fat and 2 grams of carbohydrates (50).90003 90002 Tofu is also a good source of calcium, which is important for proper muscle function and bone health (51). 90003 90002 Soy protein, found in foods like tofu and soybeans, is considered one of the highest-quality plant proteins (52). 90003 90002 For all these reasons, foods containing soy protein are great options for vegans and vegetarians. 90003 90002 Pork is widely consumed in many countries (53). 90003 90002 Pork tenderloin is a lean cut of meat that provides 18 grams of protein and only two grams of fat per 3 ounces (85 grams) (54).90003 90002 Some research has shown that pork has effects similar to those of other muscle-building foods, such as beef and chicken (55). 90003 90002 Milk provides a mix of protein, carbohydrates and fats. 90003 90002 Similar to other dairy products, milk contains both fast- and slow-digesting proteins. 90003 90002 This is thought to be beneficial for muscle growth. In fact, several studies have shown that people can increase their muscle mass when they drink milk in combination with weight training (56, 57).90003 90002 Half a cup (about 172 grams) of blanched almonds provides 16 grams of protein and large amounts of vitamin E, magnesium and phosphorus (58). 90003 90002 Among other roles, phosphorus helps your body use carbohydrates and fats for energy at rest and during exercise (59). 90003 90002 As with peanuts, almonds should be consumed in moderation due to their high calorie content. Half a cup of blanched almonds contains more than 400 calories (58). 90003 90002 Similarly to beef, bison provides about 22 grams of protein per 3-ounce (85-gram) serving (60).90003 90002 However, some research has shown that bison may be better than beef in terms of the risk of heart disease (61). 90003 90002 If you like to eat red meat as part of your muscle-building diet but also worry about your heart health, you could consider replacing some beef with bison. 90003 90002 Although cooked brown rice provides only 5 grams of protein per cup (195 grams), it has the carbohydrates you need to fuel your physical activity (62). 90003 90002 Consider eating healthy carb sources like brown rice or quinoa in the hours leading up to exercise (41).90003 90002 This may allow you to exercise harder, providing your body with a greater stimulus for your muscles to grow. 90003 90002 Furthermore, some research has shown that rice protein supplements can produce as much muscle gain as whey protein during a weight-training program (63). 90003 90002 Numerous foods can help you gain lean muscle. Many of them are protein-packed and allow your muscles to recover and grow after you have been active. 90003 90002 However, it is also important to consume carbohydrates and fats to provide fuel for exercise and physical activity.90003 90002 What’s more, many of the foods on this list contain the vitamins and minerals your body needs to operate at its best. 90003 90002 To reach your goal of gaining lean muscle, focus on exercising regularly and eating more calories each day from nutritious foods like the ones listed in this article. 90003 90220 Is too much protein harmful? 90221.90000 Growing Your Muscles Fast In 10 Days 90001 90002 Get Bigger Muscles In 10 Days 90003 90004 Believe it or not there is a formula and methodology that answers the question how to shock your muscles into growth, and its not all about how you workout either. The human body has various needs when it comes to building muscle and there are a number of factors that can influence how much muscle you will gain during a certain period of time. 90005
90004 This article will help others understand what it takes to trigger a growth response within the muscles and will discuss techniques and potential factors that will influence how big your muscle gains will be.In order to successfully build muscle its important to understand how workout routines can influence your results, what foods help promote lean muscle gain and the most important things that your body needs to build muscle. In fact, you can learn a lot about what it takes to build muscle by resourcing to other bodybuilding resources. 90005
90002 Work Your Muscles Hard But Not Too Hard 90003 90004 In order to shock your muscles into growth, you need to work them hard. Explosive workouts are important if you want to see maximum muscle gain.Switch up your routine every week and do different exercises that work the same muscles in different ways. If you do bench press one week, do incline bench press and decline bench press next week. Continue to switch up your routine so that your muscle is constantly adapting and developing. If you do the same workout every day you will eventually reach a plateau and therefore you will find it hard to continue building muscle. 90005
90002 Foods that Help Your Muscles Grow 90003 90004 If you want your muscles to grow, its important that you eat a balanced diet with plenty of fruits, vegetables, whole grains, and protein.It is also important that you have variety in your diet. Do not be one of those bodybuilders that says that they eat 12 oz. of steak everyday, it may be a great way to build muscle but its not balanced and its not healthy to eat the same thing every day. Include veggies, fruits, whole wheat bread and whole grains and your fine. 90005
90004 90017 Foods That Help You Build Muscle 90018 90005
90020 90021 Beans (superhealthy, high in protein, heart healthy, with plenty of amino acids) 90022
90021 Fish (definitely one of the best lean choices for a high protein diet) 90022
90021 Tofu (a potent staple to a high protein diet) 90022
90021 Eggs (In moderate amounts, eggs are great.But if you eat eggs everyday in large amounts, please know that that is a lot of unnecessary cholesterol. Most of the cholesterol is in the egg yolk and that is why egg whites are so popular. Egg whites contain over 90% of the protein anyway.) 90022
90021 Lean Red meats like steak are high in protein and are great !!! Just do not go barbecue every night. 90022
90021 Chicken is another lean meat that is very high in protein. Chicken has less saturated fat than ground beef and is still very high in protein.Its also very tasty. 90022
90033
90002 What The Body Needs To Build Muscle 90003 90004 Our bodies have basic needs and if these basic needs are not met our bodies will either become malnourished or deprived. When this happens our body can not grow because it needs more nutrients to grow. When our body does not get enough food or nutrients, it looks to metabolize our muscles for nutrients and this means our body is in a catabolic state. If you want to build muscle, you want to keep your body in an anabolic state as often as possible.90005 90020 90021 Catabolic — When our metabolism breaks down muscle for protein, the muscle supplies the body with energy. Being in a Catabolic state happens when you’ve been working out for an extended period of time and the body looks for alternate sources of energy. It also happens when you have not eaten for a long time. (For Example: Skipping Lunch is bad) 90040 90022 90021 Anabolic — This is when your body is metabolizing its preferred source of energy. The body is nourished and well fed and therefore your body does not need to break down muscle for energy.This is why they recommend that bodybuilders eat 5 — 6 smaller portion meals per day. It keeps the metabolism running fast, constant, and it keeps the body in an anabolic state. 90022 90033 90004 Your body needs to stay in an anabolic state to build muscle and In order to keep your body in an anabolic state, its important that your body’s requirements are fulfilled in hydrated, nourished and rested way. 90005 90047 90048 90017 Essential Requirements Of The Body To Stay Healthy and Thus Build Muscle 90018 90051 90052 90047 90040 90052 90020 90021 90017 Water 90018 — Stay hydrated.Try to drink at least 8 (8 oz) glasses of water a day. This will help to keep your muscles hydrated which will promote growth and it will also help prevent random muscle injury caused by dehydration or overexertion. Our bodies are more fragile when they are dehydrated. 90022 90021 90017 Sleep 90018 — Our bodies need between 7 — 8 hours of sleep everyday. If our body does not get enough sleep there is no way we can grow. Studies show that people that do not get enough sleep age faster, think slower etc.Its interesting to research case studies that have been done on sleep as they truly show that humans would literally die if deprived of sleep for a long period of time. 90017 Sleep is very important for building muscle as this is the time when your muscles repair and rejuvenate. 90018 90040 90022 90021 90017 A Healthy Diet With Lots of Protein 90018 — Protein is a must as your muscle needs it to repair and grow. If you do not get enough protein you probably wont notice any muscle gain.Generally, bodybuilders consume around 1 gram of protein per pound of bodyweight. On some days I had trouble with this in the past, but I was always close to 1 gram per pound of bodyweight. Make sure your keep your diet balanced and healthy though, eat good proteins that are lean like steak, fish, and chicken. Give your body a variety of protein sources, beans are among the healthiest of proteins so make sure that you include beans in your diet daily. Eating excess meat will only pack on more fat and its not the healthiest choice for protein, but it is essential in considerable amounts.Also, its important to eat balanced, do not forget to include vegetables in your diet. Broccoli, greens, tomatoes, onions, garlic and other foods are high in fiber and are really important because they are high in antioxidants. 90017 90040 90018 90022 90021 90017 A Balanced Workout Routine 90018 — Its important to have a workout routine that keeps your muscles guessing. If you do the same workout everyday, your muscles will not be surprised and will not develop as much. Workout your muscles in different ways so that they adapt to change and develop.Often times, bodybuilders will find that they plateau after some time they will find it hard to continue building muscle. This is known as a plateau and the only way to break a plateau is to change your workout routine so that you can work your muscles in different ways. 90040 90022 90033
90002 Recommended Supplements For Building Muscle 90003 90004 There are lots of supplements that claim that they help you build muscle. I have tried many of them when it comes to pre-workout drinks, protein powder, protein shakes, and protein bars.Because I have tried many of the supplements out there, I know which ones worked best for me and which ones seemed most pure. I usually buy supplements like this online, and you can refer to the link below if you need more information on supplements. The link below takes you to my favorite bodybuilding website that has hundreds of reviews on supplements, and they also have some of the best prices you’ll find in the world of bodybuilding supplements. 90005
90004 90017 My Favorite N.O. Supplements 90018 90005
90020 90021 90017 Nitrix 90018 — Comes in pill form and is a good pre-workout supplement for getting a decent pump before going to the gym.90022
90021 90017 N.O. XPlod 90018 — N.O. XPlod is a mixed drink pre-workout powder that seems to work a little faster than Nitrix. This is probably due to the fact that you drink it, so the nutrients are easily absorbed. The flavors are great and this pre-workout drink tastes great. The pump is strong, I liked this supplement. 90022
90021 90017 NaNO Vapor 90018 — I consider NaNO Vapor to be the 90017 best N.O supplement that I’ve ever tried 90018. All of the flavors are awesome and great tasting.Like N.O. XPlod, it is also a powder that you mix with water. But NaNO Vapor feels like it act almost instantaneously when you drink it. It gives you a great pump, increases energy, endurance and strength substantially during your workout but it does not make you feel jittery. NaNO vapor is my favorite nitric oxide supplement, its made by MuscleTech. 90022
90033 90004 90017 My Favorite Protein Powders 90018 90005
90004 There are also a lot of protein powders on the fitness market today, especially when it comes to bodybuilding supplements.But I’ve been pretty loyal to a few protein powders that taste great, provide quality protein, and they get job done whether your trying to increase lean muscle mass or bulk up. 90005
90020 90021 90017 100% Whey Protein by Optimum Nutrition — 90018 A great low calorie protein powder with over 20 grams of protein per serving. This protein powder has always worked great for me, it is very satisfying after or before a workout and it tastes great. 90022
90021 90017 N-Large2 — A Great Weight Gainer Protein Powder — 90018 N-Large2 is a protein shake that has about 52 grams of protein per serving, and around 600 to 800 calories.It is considered a weight gainer protein powder that helps bodybuilders gain more weight, its very ideal for bulking and it tastes great. 90022
90033
.90000 Does Intermittent Fasting Make You Gain or Lose Muscle? 90001 90002 Intermittent fasting is one of the most popular diets these days. 90003 90002 There are several different types, but what they have in common is fasts that last longer than a normal overnight fast. 90003 90002 While research has shown that this can help you lose fat, some worry that intermittent fasting may also cause muscle loss. 90003 90002 This article tells you everything you need to know about the effects of intermittent fasting on your muscles.90003 90002 Although intermittent fasting is very popular, there is sometimes confusion about what it actually is. 90003 90002 This is likely because intermittent fasting is a broad term, describing several specific types of eating. Here are the most common types (1): 90003 90014 Time-Restricted Eating 90015 90002 Time-restricted eating (also known as time-restricted feeding) restricts all calories to a certain number of hours each day. 90003 90002 This may range from 4-12 hours, but an 8-hour eating period is common.90003 90014 Alternate-Day Fasting 90015 90002 As the name implies, alternate-day fasting consists of alternating between fasting days and non-fasting days. This means you fast every other day. 90003 90002 While some people eat nothing on the fasting days (true fasting), it is more common to have one small meal on the fasting day (modified fasting). 90003 90014 Periodic Fasting 90015 90002 Periodic fasting (also known as whole-day fasting) consists of occasional fasts, separated by days or weeks of normal eating.90003 90002 While exact definitions vary, programs involving fasting for one or more days every 1-4 weeks are often considered periodic fasting. 90003 90014 The 5: 2 Diet 90015 90002 The popular 5: 2 diet is very similar to alternate-day and periodic fasting. 90003 90002 It involves eating normally for five days per week and eating about 25% of your normal amount of calories two days per week (2). 90003 90002 The very low-calorie days could be considered a form of modified fasting, particularly if you only consume one meal.90003 90014 Religious Fasting 90015 90002 Many different religions have regular periods of fasting. 90003 90002 Examples include the month of Ramadan observed by Muslims and various fasts associated with Orthodox Christianity (3). 90003 90046 90047 Summary 90048 There are several different types of intermittent fasting, such as time-restricted eating, alternate-day fasting, periodic fasting, the 5: 2 diet and religious fasting. While they have some common features, the specific programs vary widely.90049 90002 Nearly all studies of intermittent fasting have been conducted for weight loss purposes (1). 90003 90002 It is important to realize that without exercise, weight loss will usually come from a loss of both fat mass and lean mass. Lean mass is everything besides fat, including muscle (4). 90003 90002 This is true of weight loss caused by both intermittent fasting and other diets. 90003 90002 Because of this, some studies have shown that small amounts of lean mass (1 kg or 2 pounds) may be lost after several months of intermittent fasting (1).90003 90002 However, other studies have shown no loss of lean mass (5, 6). 90003 90002 In fact, some researchers believe that intermittent fasting may be more effective for maintaining lean mass during weight loss than non-fasting diets, but more research is needed on this topic (7). 90003 90002 Overall, it is likely that intermittent fasting will not cause you to lose more muscle than other weight loss diets. 90003 90046 90047 Summary 90048 When you lose weight, you typically lose both fat mass and lean mass, especially if you do not perform regular exercise.Intermittent fasting does not appear to cause more muscle loss than other weight loss diets. 90049 90002 There is very limited research on whether or not it is possible to gain muscle during intermittent fasting. 90003 90002 This is likely because weight loss is the topic of interest in most studies on these diets. 90003 90002 However, one study of intermittent fasting and weight training provides some preliminary information about muscle gain (8). 90003 90002 In this study, 18 young men completed an 8-week weight training program.They had not previously performed weight training on a regular basis. 90003 90002 The men followed either a normal diet or a time-restricted eating program. The program required them to consume all their food in a 4-hour period on 4 days each week. 90003 90002 By the end of the study, the time-restricted eating group had maintained their lean body mass and increased their strength. However, the normal diet group gained 5 pounds (2.3 kg) of lean mass, while also increasing their strength. 90003 90002 This could mean that intermittent fasting is not best for muscle gain.This may be because the time-restricted eating group consumed less protein than the normal diet group. 90003 90002 There are a few other scientifically based reasons why intermittent fasting may not be optimal for gaining muscle. 90003 90002 In order to gain muscle, you must eat more calories than you burn, have enough protein to build new muscle tissue and have a sufficient exercise stimulus to cause growth (9, 10, 11). 90003 90002 Intermittent fasting could make it difficult to get enough calories to build muscle, especially if you are eating nutrient-dense foods that fill you up easily (12).90003 90002 Additionally, you may have to make a bigger effort to get enough protein when eating less often than with a normal diet. 90003 90002 Some research has also shown that consuming protein regularly throughout the day could benefit your muscles (13, 14). 90003 90002 All of these reasons do not necessarily mean that it is impossible to gain muscle with intermittent fasting, but that it may not be the easiest diet for gaining muscles. 90003 90046 90047 Summary 90048 Intermittent fasting requires you to eat fewer calories and eat less frequently than a normal diet.Because of this, you may have trouble getting enough calories and protein to build muscle. Overall, this may not be the best diet for muscle gain. 90049 90002 Research has shown that weight training can help prevent muscle loss when you are losing weight (15). 90003 90002 What’s more, a couple of studies have shown this specifically in relation to intermittent fasting (8, 16). 90003 90002 One 8-week study examined the combination of intermittent fasting and weight training three days per week (16).90003 90002 The researchers split 34 men who were very experienced with weight training into two groups: a time-restricted eating group (consuming all calories in 8 hours per day) and a normal diet group. 90003 90002 Both groups were assigned the same number of calories and amount of protein each day, and just the timing of the meals differed. 90003 90002 By the end of the study, neither group had lost lean mass or strength. However, the time-restricted group lost 3.5 pounds (1.6 kg) of fat, while there was no change in the normal diet group.90003 90002 This shows that weight training three days per week may help maintain muscle during fat loss caused by intermittent fasting. 90003 90002 Other research on alternate-day fasting has shown that 25-40 minutes of exercise on a bike or elliptical three times per week can help maintain lean mass during weight loss (17). 90003 90002 Overall, performing exercise is highly recommended for maintaining muscle during intermittent fasting (8, 16). 90003 90046 90047 Summary 90048 Weight training during intermittent fasting may help you maintain muscle, even when losing fat.Other forms of exercise, such as using a stationary bike or elliptical, may also be beneficial. 90049 90002 Even among those who use intermittent fasting, there is debate about whether or not to exercise when you are fasted. Several studies have also looked into this. 90003 90002 One 4-week study followed 20 women performing fasted versus non-fasted exercise on a treadmill. Participants exercised three days per week for one hour per session (18). 90003 90002 Both groups lost the same amount of weight and fat, and neither group had a change in lean mass.Based on these results, it may not matter whether or not you exercise fasted if your goal is weight loss. 90003 90002 However, it is possible that training fasted could impair your exercise performance, particularly for serious athletes (19). 90003 90002 For this reason, studies of intermittent fasting and weight training have not used fasted exercise (8, 16). 90003 90002 Overall, it seems that exercising while fasted may be a matter of personal preference. 90003 90002 It will probably not make your exercise more effective, and it’s even possible that exercising fasted will decrease your performance.90003 90002 However, some people enjoy exercising fasted. If you choose to do this, it is recommended that you get 20+ grams of protein soon after exercising to support muscle recovery (19). 90003 90046 90047 Summary 90048 Exercising while fasted is probably not more beneficial than exercising at other times. In fact, it is possible that it could decrease your performance. For most people, whether or not to exercise fasted is a matter of personal preference. 90049 90002 If you choose to use intermittent fasting as a tool for weight loss and health, there are several things you can do to maintain as much muscle as possible.90003 90002 As discussed, exercising — especially weight training — can help maintain muscle. A slow and steady rate of weight loss may also help. 90003 90002 Research has shown that you are more likely to lose lean mass, including muscle, when you lose weight quickly (20). 90003 90002 This means that if you are performing intermittent fasting, you should try to not drastically reduce your calorie intake all at once. 90003 90002 While the ideal rate of weight loss may vary, many experts recommend 1-2 pounds (0.45-0.9 kg) per week. However, if preserving muscle is your top priority, you may want to shoot for the lower end of this range (21, 22). 90003 90002 In addition to the rate of weight loss, the composition of your diet can play an important role in maintaining muscle during intermittent fasting. 90003 90002 Regardless of which type of diet you follow, getting enough protein is important. This is especially true if you are trying to lose fat. 90003 90002 Several studies have shown that following a diet with enough protein can help preserve muscle during fat loss (23, 24).90003 90002 Protein intakes of around 0.7 grams / lb of bodyweight per day (1.6 grams / kg) may be appropriate during weight loss (23, 25). 90003 90002 It is possible that adequate protein intake is particularly important when using intermittent fasting, since your body will go for longer periods of time without receiving nutrients (1). 90003 90046 90047 Summary 90048 Important nutritional strategies that may help you maintain muscle during intermittent fasting are attempting a slower rate of weight loss and ensuring adequate protein intake.Choosing nutritious foods is also recommended. 90049 90002 If you are trying to maintain or gain muscle during intermittent fasting, some dietary supplements may be helpful. 90003 90002 However, you need to consider when you want to take the supplements, as this could interfere with the results of your fasting. 90003 90014 Supplements During Your Feeding Periods 90015 90002 Two of the most important supplements to consider are protein and creatine. 90003 90002 While protein supplements are not necessary if you get enough protein from foods, they can be a convenient way to ensure that you get enough.90003 90002 Especially if you are physically active, protein supplements may help improve muscle size and exercise performance (26). 90003 90002 In addition to protein, creatine supplements can support your muscles. 90003 90002 Creatine is a molecule that is found naturally in your body. You can increase the amount of creatine in your cells via dietary supplements (27). 90003 90002 Creatine supplements are particularly helpful if you exercise. It has been estimated that creatine increases the strength gains from weight training by 5-10%, on average (28, 29).90003 90014 Supplements During Your Fasting Periods 90015 90002 You may wonder if you should take protein, creatine or other supplements such as BCAAs during your fasting periods. This is primarily due to a concern that these periods will negatively affect your muscles. 90003 90002 However, as discussed in this article, short periods of fasting are probably not a concern for muscle loss (7, 16). 90003 90002 What’s more, some of the health benefits of intermittent fasting are probably due to the fact that your body is not receiving any nutrients (30).90003 90002 This mild stress on your body may strengthen it to fight off larger threats, such as disease, in the future (31). 90003 90002 If you take supplements containing amino acids (including protein and BCAA supplements) during your fasting periods, you are signaling your body that you are not fasting (32). 90003 90002 Additionally, if you get enough protein in your feeding period, fasting for 16 hours does not appear to be detrimental to your muscles, compared to a normal diet (16). 90003 90002 Overall, it is unlikely that you need to take dietary supplements during your fasting periods.Some supplements, like creatine, may even be more beneficial when taken with food (33). 90003 90046 90047 Summary 90048 Taking dietary supplements during your fasting period is not necessary. However, protein and creatine supplements may support muscle mass. These can be taken during the feeding periods of your intermittent fasting diet. 90049 90002 Intermittent fasting is a popular dietary strategy that uses fasting periods longer than a typical overnight fast. 90003 90002 There are several different types of intermittent fasting, including time-restricted eating, alternate-day fasting, periodic fasting, the 5: 2 diet and religious fasting.90003 90002 Intermittent fasting probably does not cause more muscle loss than other weight loss diets. 90003 90002 Nevertheless, adding exercise — especially weight training — to your intermittent fasting program can help you maintain muscle. 90003 90002 However, whether or not you exercise during fasting periods is up to you. Fasting probably does not add benefits, and it could compromise your optimal exercise performance. 90003 90002 Aiming for a slow rate of weight loss and consuming enough protein can help you maintain muscle during intermittent fasting.90003.90000 Fasted Cardio Eats Muscle | T Nation 90001

90002

90003 Most people attempting to lose fat will use diet and exercise strategies that make it impossible to preserve muscle. 90004

90003 Fasted cardio works, but only if you’re on performance-enhancing drugs to protect your muscle. Otherwise it stinks. 90004

90003 If you decide to add cardio, use low-intensity work for 45-60 minutes or high-intensity work lasting 15 minutes or less. 90004

90003 Dropping workout nutrition is counterproductive when it comes to energy expenditure and muscle preservation.90004

90011

90012 More Muscle = Higher Metabolism 90013

90014 Whenever people decide to lose body fat, they make the same dumb mistake: They adopt strategies that make it impossible to preserve their muscle mass. 90015

90014 They lose weight, of course, but they lose just as much lean body mass as fat mass. They simply become smaller versions of their unaesthetic selves. 90015

90014 Sure, they’ll occupy less space, the scale will tell them they weigh less, and their doctor might even congratulate them for being closer to their «healthy weight,» but in reality they are not looking any better, which kind of misses the point.90015

90014 The number one priority when trying to lose fat should be keeping muscle. Losing muscle mass should not be acceptable. Doing so will make it harder to continue losing fat since muscle tissue is metabolically responsible for most of the fat you’ll lose. 90015

90014 Ten pounds of muscle burns 50 calories per day even at rest, so if you lose 10 pounds of muscle, you will burn 50 fewer calories per day, or 350 fewer calories per week. That can make a significant difference in the long run.90015

90014 Then there’s the issue of insulin sensitivity. If you have more muscle, your insulin sensitivity will be slanted more towards accruing muscle mass. A larger muscle has more insulin receptors, which makes the muscles more insulin sensitive. 90015

90014 That means you’ll tend to store more of what you eat in the muscles instead of as body fat. Lastly, when you have more muscle mass, you can lift more weight and train harder, which increases the amount of calories you burn during a workout.90015

90014 As you can see, it’s not only important to maintain muscle when dieting, it’s vital. Here are the biggest mistakes people make when trying to lose fat. 90015

90012 1. Fasted Cardio 90013

90014 Fasted cardio, most often done first thing in the morning, has been a popular approach in the world of bodybuilding for years … and it works, if you’re using performance-enhancing drugs to protect your muscle mass. But for a natural lifter, fasted cardio is a very good way to eat away at your muscle mass.90015

90014 First of all, cortisol is at its highest in the morning (the cortisol spike is what allows you to have energy when you wake-up). If you do not eat, it will stay elevated and even increase. 90015

90014 And if you couple it with cardio, which also tends to jack up cortisol output, you’ll end up with a sky-high cortisol level, which is one of the best ways to lose muscle. 90015

90014 Not only that, if it gets high enough you’ll actually have a hard time bringing it down during the day (especially when in a caloric deficit).You end up spending the whole day in a muscle-wasting state! 90015

90014 I’m not pro-cardio or anti-cardio. Some people need it to get super lean, some do not. I do however think that people introduce it too soon in a fat loss phase. If you decide to use cardio to get leaner, doing it fasted is a bad idea. 90015

90014 The absolute best way to get the greatest caloric expenditure over the whole day from cardio is to do your it in what’s called the post-absorptive state. That means not in a fasted state, but not while you’re still digesting either.90015

90014 The post-absorptive state is when nutrients are available in the bloodstream and fat oxidation and caloric expenditure is at its greatest. 90015

90014 If you do your cardio in a fasted state, the overall fat oxidation over a 24-hour period is significantly lower, probably because the metabolic rate does not increase or stay elevated, but also because the bout of activity causes more fatigue. 90015

90014 You instinctively end up lowering your activity level throughout the day.There’s also the issue of fasted cardio being potentially catabolic to muscle mass. 90015

90014 However, doing cardio after you just ate is not better either. It’ll lead to less fat oxidation and more glucose oxidation, not to mention that a lot of people have a hard time going hard on energy system work when they’re still digesting a meal. 90015

90014 The best option is to perform cardio when the body has fully absorbed nutrients prior to the activity. Unfortunately, this is really hard to do with solid food.It’s almost impossible to know how fast solid food is digested. It will vary from person to person and even from time of day in the same person. 90015

90014 What I use is Mag-10® because it’s readily absorbed, so you can drink it and do cardio afterwards and get all the benefits of the post-absorptive state. It boosts metabolic rate and actually helps you get leaner faster. 90015

90014 To summarize, avoid fasted cardio when you’re trying to lose fat and are not using an anabolic aid. (Mag-10 works perfectly for that purpose.) Do cardio in the post-absorptive state to preserve muscle mass and will have the greatest impact on your fat loss over a 24-hour period. 90015

90012 2. Lighter Weights + Higher Reps 90013

90014 Maintaining or even gaining strength is the absolute best way to make sure that you’re not losing muscle mass. If you keep pushing big weights, it’ll force the body to keep its muscle since it will see it as necessary for survival. 90015

90014 If you reduce the amount of weight you’re lifting, the body will «assume» that you do not require as much strength and that it’s okay to lower your muscle mass.Why? Because muscle uses a ton of calories every day and the body will see it as expendable. 90015

90014 Then there is the second part of the mistake: increasing reps. Often times this is done to «cut up» a muscle. Too bad that’s impossible to do. 90015

90014 You can not get a muscle more cut. You can only make it bigger or smaller. To get more «cut» you need to get rid of the fat while keeping the muscle large and full. 90015

90014 Some people are not stupid enough to think that lifting lighter weights for more reps works, but they still perform higher reps simply to burn more calories and accelerate fat loss.90015

90014 That’s fine, provided that you did your heavy lifting already. However, if you overdo the reps, you can indirectly decrease your muscle mass by impairing recovery. 90015

90014 When your caloric intake is reduced, your capacity to recover from training is already handicapped, so adding the burden of increased volume can lead to regression in both performance and muscle size. 90015

90014 The moral of the story? Do everything in your power to at least maintain your strength when dieting down, and this will not happen if you stop lifting heavy to focus on doing more pump work.90015

90012 3. Moderate Intensity, Steady State Cardio 90013

90014 If you decide to add cardio to your fat loss regimen, you have two options and both are at opposite ends of the spectrum: low-intensity like walking, or high-intensity like sprints and HIIT. 90015

90014 It’s a hormonal thing. Moderate intensity / steady state cardio — the type that most people are doing when trying to lose fat — will increase cortisol levels the most. The activity is just intense enough to stimulate the release of cortisol, and also long enough to elevate it significantly.90015

90014 Low-intensity cardio, however, in the form of taking a one-hour walk in the park or something, will not be intense enough to stimulate much cortisol release. In fact it might actually lower cortisol levels by having a relaxing effect. 90015

90014 High-intensity work, on the other hand, might lead to a lot of cortisol being produced, but the duration of the activity is not usually long enough to lead to a large elevation. 90015

90014 Use longer, low-intensity work (a relaxing pace at which you can sustain a conversation) for 45-60 minutes, or high-intensity work lasting 15 minutes or less.90015

90014 That’s why I love loaded carries. Three to five minutes is all you need to get an amazing fat burning effect with basically zero negative impact on muscle mass. In fact, it can help you build some muscle! 90015

90012 4. Cutting Too Much Too Soon 90013

90014 Losing fat and changing your body is an emotional issue; we want that dream body and we want it right now! That mindset leads to our fourth mistake: starting out way too abruptly. 90015

90014 I’ve seen people start their diet out with less than 50 grams of carbs and fat per day for a total of roughly 1200 calories.Add to that doing 90 minutes of cardio per day (sometimes 120 minutes spread into two daily sessions), doing circuit training in the gym, and using a powerful fat burner formula. 90015

90014 Great. But how long do you think someone can sustain that? More importantly, how long do you think it’ll take the body to adapt? 90015

90014 The body will adapt to that level of deprivation and activity level in 4 to 6 weeks and fat loss will come to a screeching halt … and that is if you can make it 4-6 weeks! You’ll feel depressed, have unbearable hunger, zero energy, and basically stop enjoying life.And then there is the muscle loss from such an excessive approach. 90015

90014 So what happens when fat loss stalls with this approach? What can you do to get it started again? You have nothing left to cut from your diet, and unless you can afford to devote your whole agenda to training, you can not ramp up the activity any further (you will not have the energy anyway). 90015

90014 You’ll be doomed. You’ll still lose some fat, but progress will be so slow that there is no way you’ll be able to handle it long enough to reach your goal.90015

90014 Avoid being excessive from the start. Use the dietary and cardio strategy to allow you to lose fat at an acceptable rate and train to maintain or increase your strength. 90015

90014 The more conservative you are while still getting good fat loss results, the more options you’ll have to play with when fat loss slows down. 90015

90012 5. Increasing Training Volume With More Exercise 90013

90014 When someone wants to get ripped he naturally tends to add exercises to his program.He does that because he believes that doing so will help him «carve» the muscle by working it from as many angles as possible. Well, you can not carve, shape, or cut a muscle. You can only make it bigger or smaller. 90015

90014 Adding exercises will not work for the purpose of shaping or carving a muscle. 90015

90014 Can you make it bigger by adding more exercises? Sure, if you’re in a caloric surplus, but when in a caloric deficit your body will have a hard time just maintaining the muscle mass it already has.90015

90014 Adding a significant amount of muscle will be very hard to do if you’re a natural lifter. Since you will not be in a physical state conducive to building new muscle tissue, adding more exercises will only make you burn more fuel. Which, in turn, might actually make it harder to recover from your training — not something we want when trying to preserve muscle mass. 90015

90014 Now, some people swear that adding exercises makes their muscles larger. This is more likely due to inflammation of the muscle tissue (which will naturally tend to increase when dieting since it’s harder to recover), which can make the muscles feel and even look swollen.90015

90014 But that will not last long and it will not take much time to start losing your capacity to get a pump, and that’s the first sign that you’re about to start losing muscle. The idea is to focus on the big money lifts to maintain your strength. You correct muscle imbalances and lagging body parts when you’re in a caloric surplus, not when you’re dieting down. 90015

90012 6. Getting Rid of Workout Nutrition Carbs 90013

90014 This is probably the most common problem. I’ve even been guilty of it myself! For a long time carbs were thought to be the enemy of fat loss.That was especially true during the low-carb diet craze a few years back. 90015

90014 Nobody was as carbophobic as I was. So I understand the impulse to suddenly stop using workout carbs (before, during and post-workout) when dieting down. 90015

90014 But your absolute best insurance policy when it comes to preserving (and even increasing) muscle mass when dieting down is workout nutrition like Plazma ™ which contains fast acting di- and tri- peptides and functional carbs. 90015

90014 If anything, you should increase your workout nutrient intake when dieting down, then reduce carbs and calories for the rest of the day.This will give you the maximum fat burning effect possible. 90015

90014 Do not be afraid of workout carbs — the highly-branched cyclodextrins in Plazma actually have fat burning effects. They will not be stored as fat, and they’ll increase your rate of fat loss by allowing you to train harder and keep your metabolic rate higher. 90015

90012 7. Cardio Before Bed 90013

90014 This was popular in some bodybuilding circles when it got out that Ronnie Coleman was doing it when preparing for the Mr.Olympia. 90015

90014 Performance-enhancing drugs change your physiology. For example, steroids / androgens and cortisol share a cellular messenger. Without giving you a physiology lecture, it means that the more androgens you have in your body, the less impact cortisol will have on you. 90015

90014 Doing cardio — especially moderate steady state cardio — will elevate your cortisol, and in the natural hormonal cycle of humans, cortisol has to be at its lowest before going to bed. Having a high cortisol level when going to bed will make it much harder to go to sleep and much harder to have a restorative sleep episode.90015

90014 It will also turn your sleep period into a 7 to 10 hour-long catabolic episode, which is not a good mix if you value your muscle mass. To maintain your muscle, recover faster from your training, and optimize your hormonal levels and cycles, avoid evening / night cardio. 90015

90012 It’s Simple 90013

90002

90003 Keep lifting heavy on the big basic lifts. 90004

90003 Do not add extra exercises. 90004

90003 Do not try to burn more calories via weight lifting.90004

90003 If you decide to do cardio, choose low-intensity cardio, high-intensity / short duration cardio, or loaded carries and make sure to be in a post-absorptive state. Also, avoid doing cardio at night. 90004

90003 Do not try to correct lagging muscle groups when in a caloric deficit. The best you can do is maintain your muscle or increase it slightly; you can not make drastic changes at this point. 90004

90003 Do not ditch your workout nutrition carbs.Increase them. 90004

90003 Start conservatively. Do just enough to maintain a good rate of progress — a loss of 2 pounds per week, for example — so that you keep some weapons in store for when fat loss slows down. 90004

90011

90162 Related:
Regular Cardio Will Make You Fat 90163

90162 Related:
The Carb Cycling Codex 90163

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