If you want to maximize the resulting growth that you experience from your workouts,
then you need to be optimizing your nutrition because your workers or will provide the damage and stimulus for your muscles to grow.
But the food you then eat throughout the day is what provides a fuel for your muscles to recover and come back stronger vigour,
and if you're seeking a pack or more sides with their diet,
then you need to make sure that you're accomplishing three things one eating at a slate calorie surplus that enables you to gain roughly one to two percent of your body weight per month to eat inadequate protein every day and three not eating.
they complete crap that this on its own will account for.
Let's say ninety percent of the muscle growth that you experience from your diet.
But if you guys know me,
I'm all about optimization.
So how can we get that?
I should ten percent well going beyond what I previously mentioned.
There's a few additional things that we can do with their diet.
They can help speed up the muscle building process.
And in this video I'll show you exactly how to do just that and provide you with a meal plan that puts us all together for you.
The first thing you want to do is optimize your twenty four hour protein synthesis levels every single meal is an opportunity to kickstart the growth and recovery process within your muscles by elevating your protein synthesis levels,
and we want to take advantage of that as best as plausible and to do so,
we first need to start with the distribution of our protein.
So we know,
based on past research that at least twenty grams of a high quality protein is required to give a new maximum increase in muscle protein synthesis,
which then last for roughly few hours depending on the components of their meal,
meaning that,
ideally we want to ensure that we're having at least twenty grams of high quality protein in each of our meals and having them at a frequency That enables us to keep our protein synthesis levels elevated throughout the day.
Rather than having some meals that undershoot the protein synthesis response and then having some males with excessive protein,
that would not further increase muscle protein synthesis pass the maximum that were already reaching.
and in fact recent two thousand and twenty research has finally tested this theory for growth and compared the effects of evenly spreading out one's daily protein intake into three meals throughout the day as a post,
eschewing most of the protein into just two meals,
they found that after twelve weeks of this,
combined with resistance training,
the evenly distributed protein group gained thirty per cent more lean muscle mass is opposed to that unevenly distributed group,
which the researchers attributed to the better twenty four hour muscle protein synthesis levels and evenly distributed group.
So to apply this into your diet,
take your daily protein intake and spread it out into a daily forty five meals throughout the day,
with each of those meals having a minimum of twenty grams of protein,
as this will best enable you to keep your protein synthesis levels optimize throughout the day.
However,
even with its accomplish,
There's still another thing we can do to optimize our twenty four hour protein synthesis because although we have optimized throughout the day,
we need to keep in mind that the muscle building and recovery process fill goes on overnight.
Is your sleeping.
Therefore,
it makes sense to ingest an adequate amount of protein shortly before you go to bed since as the longest period they'll go without food.
and for this reason I'd actually argue that you want to also buys a little bit more of your daily protein towards us priestly meal,
and ideally with a slow digesting protein source to extend that muscle protein synthesis response as much as possible overnight.
In fact,
research seems to agree with this and has shown that while twenty grams of protein gives a near maximal increasing protein synthesis during the day,
it appears that you need at least forty grams of protein to get a significant increase in overnight muscle protein synthesis,
which can be done with an adequate amount of,
ideally a slow,
digesting proteins such as casein,
protein powder,
cottage cheese or eggs,
for example,
to further sustain that protein synthesis response overnight.
The next step here is to incorporate and muscle building foods now,
although I honestly here using that term,
research does actually suggests that there are certain food choices you can make.
that may in fact speed up the muscle building process.
First,
you want to opt for high quality protein sources that are not only high and losing content.
The most potent amino acid is stimulated protein synthesis but also hind digestibility,
meaning that the body will be able to use a greater proportion of that protein for growth.
And based on the summaries of various studies and literature review shown here we can see what protein sources best meet these criteria at the top.
You can see the way I slid eggs and chicken breasts,
and I'd also add fish of this as well seem to score the best and are therefore great.
High quality protein sources a fee to include in your diet.
Whereas plant based protein sources score lower on this list wich it doesn't mean that they can't be used for growth.
But as I've explained my past videos,
It does mean that you need to eat them in greater amounts and mix and match them with each other.
In order to compensate for the lower protein synthesis responsive,
we tend to see with them.
In addition to this,
another tweak that you can make in your diet is often for more unsaturated fats,
as opposed to saturate events.
and the reasoning behind this is partly based on a really interesting reason Paper that overfed thirty nine subjects who were on the same standardized diet with an excess of seven hundred and fifty calories a day,
which was done with either cupcakes made with saturated fat,
as opposed to cupcakes made with an unsaturated fat.
After seven weeks,
both groups gained similar amounts of weight.
As expected.
However,
what's interesting is that in the saturated fat group,
about eighty percent of the weight that was gained was fat and twenty percent was muscle.
Whereas in the unsaturated fat group,
only fifty per cent of the weight gain was fat and fifty percent was now muscle.
Although the reason behind this is unknown,
another study did find similar results and likely involves various differences and fatty acid oxidation storage,
Depending on the fat sources you wouldn't take,
meaning that rely less on saturated fats like cheese,
fatty meats and butter for your fat intake.
And instead,
opting for unsaturated fats such as olive oil,
nuts and fatty fish may in fact buys more of the way that you put on to be muscle as opposed to fat.
More specifically,
though,
olive oil and Simon's specifically are to unsaturated fat sources that I'd highly recommend.
a corporate in your muscle building diet,
based on some of the recent research on that,
for instance,
incorporated more olive oil into one's diet has consistently been shown in past studies to significantly boost testosterone levels and rats.
But a more recent study put this is tested in humans.
They had a group of sixty young and healthy men first consume its standardized eye with the addition of twenty five grams of butter as a control for two weeks.
They then swapped the butter for twenty five milliliters of extra virgin olive oil instead and analyze of results after just three weeks of the swamp.
The testosterone levels in the men increased by an average of seventeen point,
four per cent and looting,
as in hormone,
also increased by a whopping four to three percent,
which is obviously quite a significant boost,
especially for such a minor change.
And as I've noted my past,
a social video can in fact have a meaningful impact on your body composition,
given the powerful effects of these hormones or muscle growth.
In addition,
a few servings of fatty fish per week such as salmon is also a good idea to include in your muscle building diet,
given them mega three fatty acids that they provide,
which is a state of some more passengers as well,
does to an extent seem to play a role in promoting Animalism in your muscles and even potentially enhancing your muscle contractions,
and thus would be an excellent choice.
As an unsaturated source of fat in your diet,
the last appears to period as you died,
or in other words,
have phases that your diet will go through over time to accomplish different goals.
Because this is mentioned earlier to prioritize muscle growth,
you want to be in a calorie surplus,
Which means that you're going to be gaining weight now.
although we want most of the way that you do put on to be muscle,
it will always inevitably come with a bit of fagging with it,
and what research has shown is that as your body fat creeps up during your book,
you actually become less and less efficient at putting on muscle,
which seems to be due to hormonal changes in the body as your body fat creeps up.
In fact,
one overfeeding study actually showed that after one hundred days on a bulk,
the rate of fat compared to muscle gain on day one hundred was about ten per cent higher than it was on day.
One meaning that as you continue to gain weight and your body fat slowly creeps up.
then it would be best to occasionally re sensitize your body for more efficient growth by stripping off some of the excess fat that you put on before you then continue to focus on gaining more weight again,
which can be simply done,
For example,
by following a calorie surplus dire for three months and then followed that up with a month of a calorie deficit diet by reducing some of your carbs and fats from your diet.
This way you're going to be able to keep your body fat levels in check and ensure that for the way that you do put on that,
most of it is indeed muscle and not fat.
So to sum everything up for you,
here are the main points that you want to keep in mind and for your convenience.
I've applied all of these little tips into a free of muscle building sample meal plan so you can clearly see how it's put into practice and start actually using the meal plan right away.
It comes complete with a full day of meals,
full recipes,
time in a work of guidelines and more.
I also go through how to exactly adjust the colors of the meal plan to cater to your body weight and where you're currently app to grab a copy of this.
just simply head on over to build with science dotcom forward slash muscle meal plan,
And I'll send it right over to you and also leave a link to this in the nutrition boss down below on,
although I hope that you are able to see that it's the little details like this that really do make all the difference in the long run and for a step by step program.
This shows you not only how to approach your diet and what to eat but also pairs us with a weekly workable policy.
You can build muscle as a visually as possible,
with sides,
just like countless of our members have done with their bit with science programmes and simply head on over to build with sized are calm and take the analysis quiz to discover which program will be best for you and where your body is currently at it always goes.
I hope you enjoyed this one.
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