Nutriton To Make Your Game Better

Lean Muscle Growth

Learn How To Achieve Better Lean Muscle Growth Goals

Lean Muscle Growth & Nutrition

“60% is nutrition and 40% is workout

When it comes to fitness in our country, gym is of the most common activity which is always talked about. There are different goals which could be achieved in the gym, including Bulk up (muscle mass and weight gain), lean muscles (muscle mass without adding fat), or simply fat loss for journal healthy lifestyle to get in better shape. Whatever is your goal, taking the right nutrition is very important to achieve your fitness goals.

To accomplish your fitness goals in the gym, it is advisable that you regularly consume the clean diet which continuously provides essential carbohydrates for energy and complete amino acids profile from protein to grow and maintain your muscles.


General Tips For Your Goals in The “GYM”

Muscle, Lean Muscles Mass & Muscle Tone

Bodybuilding whether for “Lean Muscles” or to “Bulk Up” is the use of progressive resistant exercise such as weight training to control and develop ones musculature. Lean muscle mass is increasing the overall muscles mass of the body by increasing right protein intake and reducing the carbohydrates intake making you look lean and toned. Whereas “Bulk up” is increasing the overall muscles mass of the body by increasing right protein intake and increasing the carbohydrates intake making you look big and huge.

  • --> Protein for muscle growth
    To achieve the Muscle mass and lean muscle goals it is recommended to consume 1 gram of protein per lbs. of body weight (2.2 gm per Kg) every day for muscle recovery and growth. Although the required protein could be taken from the food high in protein such as chicken breast, fish, eggs, etc. but it is little impractical to consume these foods on daily basis specially due to busy schedule or availability. So, MFF whey protein 80 helps to fulfil the required protein diet in a very easy and simple way i.e. just mix one scoop protein with water, milk or juice and shake it.

    • --> Energy to train
    Carbohydrates are another important fuel in the form of energy which helps to maintain muscle glycogen concentration required during intense workout sessions. For different goals different amount of carbohydrates are required and not consuming the right amount may lead not achieving the required goals. Bodybuilding for bulking up requires higher amount of carbohydrates where as anyone looking for lean muscles should consume limited carbohydrates to reduce the overall fat. MyFitFuel™ Dextrose Monohydrate is a simple and easy source of high carbohydrate nutrition for pre and post workout helping to boost the required energy level and reducing the post workout fatigue from High intense training sessions.

    • --> Recovery for growth
    Post workout recovery period is very important for muscles repairing, rebuilding and growth. Taking the right protein, carbohydrates and other vitamins and minerals is must to get the proper recovery of our body. MFF Whey protein 80™ which is the dairy source of whey protein will help to fulfil the required needs of protein post exercise and repair the broken muscle tissue making them more stronger for next training session or competition.

    • --> Never skip a meal
    Never miss a meal and try to take small meals every 2-3 hours (5-8 meals a day) which keeps your metabolism running. You can include protein shake as one small meal to fulfil protein diet. If you think you have an excuse of missing the meal due to busy schedule, keep some easy to carry foods such as peanuts or other nuts in your bag or in your office and take in small amount as a snacks.

    • --> Hydration
    Not consuming the right amount of water will make your body dehydrated and dehydration is one of the reasons for many muscle injuries. Drink at least 2 litres everyday to keep your body hydrated. Dehydration is also not a solution for many individuals who think not drinking water will help them reduce their weight.

    Nutrition Tips For Lean Muscle Goals

    1).  Mix your protein shakes in water rather than milk to reduce the overall calories.
    2).  Always aim to eat 5-8 high protein and low carbohydrates meals after every 2-3 hours in a day.
    3).  Avoid eating high carbohydrate meal at least 2-3 hours before sleeping, his helps to avoid extra calories which could settle down as fat during night when our body is in rest mode.  
    4).  Reduce Starchy food and vegetables such potatoes, corn, peas and sweet potatoes.
    5).  Reduce you overall carbohydrate and also avoid refined carbohydrates such as white bread, cakes, biscuits and pasta.
    6.)  Eat foods with more fibre.
    7).  Schedule your meals so that you don’t end up eating something wrong when hungry. You must be disciplined about eating schedules.
    8).  Eat to satisfy your hunger but never over eat in one go.
    9).  Drink at least 2 liters of water every day.
    10).  Bake or grill rather than fry your protein food to reduce the fat intake.   
    11).  Avoid junk, fatty food and fried food.
    12).  Say no to sugar food and drinks including soft drinks and sugary Indian sweets.