Persons who wish to improve muscle development and strength during periods of intense strength-training should increase protein to 1.2 to 2.0 grams per kilogram of body weight per day. The selected amount should be based on the volume of the undertaken strength-training dietary guideline for muscular and strength program. Suitable dietary protein (at least 1.2 g per kilogram of per day) circulated throughout the day is particularly important for older adults. Unless protein intake is adequate, even dietary guideline for muscular and strength training is associated with lower muscle mass. For a 140 pound older adult, 1.2 per kilogram of body weight translates into 76 total g of protein or 25 per meal.
The timing, dose, and type of protein are all important promoting muscle growth. Studies recommend of dietary guideline for muscular and strength that overwhelming pre-exercise snack containing of a mixture of carbohydrates and protein leads to greater amino acid (the building blocks of protein) uptake by the muscle cells. The carbohydrates supply energy for training and the availability of amino acids in the blood during dietary guideline for muscular and strength training enhances muscle building. A peanut butter, turkey or tuna sandwich.
yogurt and fruit or nuts and fruit consumed 20 to 60 minutes before training are excellent choices for a pre workout snack. As an added benefit, research showed that a whey protein (18grams)supplement ingested 20 minutes prior to dietary guideline for muscular and strength training resulted in a greater increase in resting energy expenditure during the 24 hours following the exercise session as compared to a carbohydrate only(19 grams)supplement.
Consuming a carbohydrate/protein snack instantaneously next dietary guideline for muscular and strength training and a meal or second an hour thereafter further promotes muscle growth and strength development. Post-exercise carbohydrates help restore muscle glycogen depleted during training and in combination with protein, induce an increase in blood insulin and growth hormone levels These hormones are essential to the muscle building process.
Food and Exercise
These hormones are essential to the muscle-building process. The higher level of circulating amino acids in the blood stream. Immediately following dietary guideline for muscular and strength training is believed to increase protein synthesis to a greater extent than amino acids made available later in the day. People who consume a carbohydrate/protein pre exercise /post exercise supplement gain significantly more muscle mass than those who consume a similar supplement morning and evening..
P A ratio of 4 to 1 grams of carbohydrates to protein is recommended-such as a snack containing 40 grams of carbohydrates (160 calories) 10 grams of protein (40 calories).
The type of protein you consume is also important for, optimal development.
Whey protein, found in milk, has been shown to be the most effective type of protein for strength development and myofibrillar hypertrophy. Milk contains two major types of proteins: whey and casein. Whey can be separated from the casein or formed as a by-product of cheese