Bulking up for 2017
If you are ready to embark on a muscle building regime for 2017 you will need to ensure you are complementing your strength training with appropriate nutrition. Muscles need food to grow and without sufficient fuel (protein, carbohydrates and fats) muscle tissue will not develop.
Strength training progressively overloads the muscles causing tiny microscopic tears in the muscle tissue (catabolism) this is beginning of the muscle development process. The broken muscle tissues must be repaired by protein (amino acids) as soon as possible with a post-workout protein meal or snack to ensure recovery and repair is effective. It is during the recovery process away from the gym that you achieve the increase in muscle size from each training session. This is the reason so much emphasis is placed on nutrition and the recovery process.
Calories are extremely important for increasing size and strength. They dictate whether you gain weight or lose weight. To build muscle you will need to increase your overall calorie intake and ensure you are consuming more calories than you burn on a daily basis. If your goal for 2016 is to gain muscle mass and size, then you will need to increase your daily calorie intake by approximately 500 calories. For example, if you are currently consuming 3,000 calories to maintain weight then increase your daily intake to 3,500 calories per day.
Don’t let the low fat myth slow you down. Good fats such as Medium Chain Triglycerides (MCT) are rapidly absorbed by the body helping to increase lean muscle mass and decrease body fat. MCT fats have been extracted from coconut oil and added to the Musashi Bulk Extreme protein powder along with maltodextrin and two quality sources of protein (WPI and WPC) to make the perfect post-workout mass gain shake. Each serve contains approximately 500 calories, 51g of protein, 65g of carbohydrates and 10g of fat (when mixed with low fat milk). For the most effective results consume two shakes per day as directed on the tub.
Two important minerals, zinc and magnesium, are essential for the muscle recovery and growth process. Zinc is found naturally in wholegrain breads, nuts, beans, and lentils. It plays a crucial role in protein synthesis, cell reproduction and maintaining high testosterone levels. Magnesium naturally occurring in wholegrain, vegetables, fruit and milk, helps to relax the muscles and reduce levels of the stress hormone cortisol (which can increase muscle breakdown). The combination of these two important minerals can be found in the Musashi ZMA+ capsules and should be consumed daily. For the best results consume two capsules first thing in the morning and two capsules prior to going to bed.
Healthy weight gain will be achieved from a combination of healthy eating, structured training and correct supplement use. Seeking the advice from a qualified personal trainer can help to ensure your strength training is progressively increased safely to provide the muscles with the overload they require to increase size and strength. If you have a specific question for our Performance Nutritionist, private message us on the Musashi Facebook page for a personal response.
Brilla, L. R. and Haley, T. F. Effect of magnesium supplementation on strength training in humans. J Am Coll Nutr. 1992 Jun;11(3):326-9