facebook-icon instagram-icon twitter-icon pinterest-icon google-plus-icon youtube-icon

Three Ways to Maximise Muscle Growth

Three Ways to Maximise Muscle Growth

If you want to maximise muscle growth, especially from your workouts, you have to know what and how to eat before and after each training session.

The period before and immediately after training plays a major role in your success at growing your muscles. It is called the “anabolic window” and is the time when your body prepares to build muscle. However, according to Alan Aragon, a leading nutritionist, “The most important factor for muscle size and strength is your total daily protein intake. So, include at least 20g of protein at every meal and snack”. Here are three easy ways to quickly build muscles and increase muscle strength:

1. Plan your meals for muscle

Try to eat 120g – 180g of protein every day and about four to six times a week. You can add protein to to meal plan by including a big protein shake an hour before your workout, and a smaller one after your workout. You can also have an early dinner that includes a piece of  chicken, meat, or fish, plus rice or potatoes and greens. In addition, eat a late-night three-egg omelette with a chunk of dark chocolate with peanut butter and a side of Greek yoghurt.

2. Power up with powder

For a good early morning boost, blend a banana, two cups black coffee, a handful of walnuts and 1 Tablespoon of unsweetened cocoa with two scoops of 100% chocolate Whey Protein powder.

3. Upgrade your workout

If you want to maximise your time in the gym, start by doing “drop sets.” On the final set of your lifts or as soon as you start to fail, drop the weight by 25% and do as many reps as you can. You can also use the “rest-pause” method. During this method, you lift a set to failure, rest for a few seconds, then do a few more reps and repeat. This method really cranks up your heart rate!

Click here to order a Sports Kit

Share

Tags: , , , ,

Leave a comment

Follow Us On Instagram

  • 🎉 GIVEAWAY: WIN 1 of 3 MASSIVE WORLDWIDE LUXURY RETREATS🏝
.
🏝Together with @berrycocobymina &  @nefelinineretreats, We are giving away 3 days of Luxury Wellness and Fitness Retreats to you in Three different Countries! (🇿🇦🇬🇷🇨🇾)
————————-————————-
🏝RETREATS that you can WIN in this GIVEAWAY:
————————-————————-
🇿🇦: SOUTH AFRICA:
————————-————————-
“Rejuvenate and Relax Luxury one day Retreat in the Cape Winelands curated by @liferetreat_ ” consisting of:
.
(1) Yoga/ movement class to start the day off @liferetreatstudio ;
.
(2) Full Body Massage @wellnessinthewinelands ;
.
(3) Lunch at the world renowned @millhousekitchen ;
.
(3) A visit to the @artcuratorsa ;
.
(4) Wine and chocolate Pairing @lourensford Cellar;
.
(5) A small gift from the @lifestyleshopsa ;
————————-————————-
🇬🇷:GREECE:
————————-————————-
“One Day Luxury Fitness Retreat with @nefelinineretreats ”
.
-> in The Ancient Marathon area of Athens consisting of:
.
(1) a guided 2.5 hour nature hike with scents, sounds and gorgeous views;
.
(2) open air Ancient Greek Marble Museum tour;
.
(2) a lavish Mediterranean lunch inspired by the healthy Blue Zones of Greece.
————————-————————-
🇨🇾: CYPRUS:
————————-————————-
“Luxury Island Retreat for you and one friend with @berrycocobymina:
.
(1) a Hike in the Mountains of Troodos, or to the Blue Bays of Cavo Greco Park;
.
(2) followed by a seaside Mediterranean inspired Picnic;
.
(3) Consultation with Mina of @berrycocobymina who will also give you a free detox guide and health consultation and a foodie gift!
.
—————-—————-—
🏝HOW TO ENTER:
.
1. Follow @nefelinineretreats @berrycocobymina and  @liferetreat_ on Instagram;
.
2. Comment below the name of 5 friends and the country/countries you want to win the retreat in!
.
3. You can enter as many times as you want as long as you don’t tag the same people;
.
4. BONUS ENTRY: double your entries by sharing this picture on your story and be entered into the giveaway for a Yoga Mat from @liferetreat_ !
.
🎉🏝Winners will be announced on 17 MAY 2019!!
.
.
.
#luxuryretreat #fitness #fitnessretreats #giveaway #health #heAlthblog #yoga #hiking #hike #capetown #greece #cyprus #healthygirl #fitnessgirl #fitgi
  • 💦🍸
  • HAPPY BIRTHDAY & VALENTINES to you my gorgeous man! 😍 Everyday is an absolute adventure with you 🎉💛🎂🎁 #AllMine #ValentinesDay #BirthdayBoy

Life Retreat

You have successfully subscribed to our mail list.

Too many subscribe attempts for this email address

Keep Up To Date With Our News & Views

Sign up to receive our newsletter for free!

* indicates required