In order to build lean muscle more calories should be consumed than are used on a daily basis. A diet must consist of sufficient protein or protein supplements / whey protein shakes, carbohydrates and fats for this to happen. Training is the stimulus for muscle growth and training actually breaks muscle down, which then creates a situation where the muscles will overcompensate by absorbing more protein (amino acids) and nutrients, in order to repair, strengthen and increase size. Meals should be small and often to ensure a steady supply of nutrients, every 3 hours or so. Consume a wide variety of protein sources such as CNP Protein supplements, Whey Protein Shakes, Bars and flapjakcs from PSN.
-Make complex carbohydrates your primary energy source
-Supplementing before and after your workouts is very important
-Ensure adequate daily supply of vitamin and minerals
-Drink plenty of water daily
-Monitor your weight on a weekly basis
-Get plenty of rest
The basic rules for constructing muscle tissue (weight gain) are as follows.
Your diet has to provide sufficient protein which is essential for maintenance, repair, growth of muscle tissue and all cells within the body. Consume approximately 1½ grams of protein per pound of bodyweight or gain weight using weight gaining supplements like CNP Pro Mass. In order to allow protein to repair and construct muscle tissue, you must consume enough energy foods mainly from complex carbohydrates and essential fats. Only consume simple sugars immediately after a workout (Pro Recover). CNP Pro Mass is the ideal supplement to your diet because if you do not eat enough energy foods then your body will not use protein for repair and growth as your body requires calories for energy to keep you going, thus converting protein into energy.
Carbohydrates are protein sparring and are an important part of your nutritional plan. Start off at 2 grams of carbohydrates per pound of bodyweight. Fats should make up 20% of your daily calorie intake, these should mainly be in the form of essential fats i.e. – fish oils, CLA, Flax seed, but your saturated fat should be kept to a minimum. Aim to increase your bodyweight around ½-1 lb a week, large increases in bodyweight will more than likely be in the form of body fat. If you do not gain weight as mentioned above just increase your daily food intake by 400-500 calories.
For some people eating so can be too hard or they just don’t have the time so this is where consuming a weight gaining supplement such as CNP Pro Mass can be invaluable.