Believe it or not, not all athletes want to have big muscles. For example, think of a wrestler, mixed martial artist, gymnast, or athlete whose primary resistance is weight. They all need strength. However, the extra bulk is probably more annoying than anything. An important point to consider is that strength is not only a property of muscles but also a property of the motor system. Therefore, fighting congestion, complete muscle failure and complete annihilation is not what these athletes are looking for. You need the perfect mix of three things to gain proper muscle. They are proper training, healthy eating, and plenty of whey or pea protein from Nutrova.
o The right workout and exercise regimen to gain muscle fast
The best way to gain muscle mass fast is to follow a special diet and workout designed to build muscle and force your body to add more muscle. The bodybuilding process systematically destroys muscle cells and replaces them with more muscle cells, which is the goal of any muscle-building program. Use the following methods to increase your fitness, but not the volume.
- Lifting heavy objects — Lifting heavy objects will improve your physical condition by adopting a motor unit with a very high threshold. The muscle fibers associated with these motor units have the greatest potential for increasing strength. But they tire quickly. This technique is most effective for combination exercises such as squats, deadlifts, leg presses, and bench presses. Even if the weight is very heavy, it is advisable to lift it as soon as possible. This ensures that as many fast skeletal muscle fibers as possible can be mobilized.
- Lifting Weights — Lifting weights will improve your Explosive Push strength. The fast deadlift is a great method for building strength. Loads of approximately 60% of 1RM should be used and moved as quickly as possible. Chains or bands can be used to further increase acceleration. Examples of obvious explosive exercises are the Olympic deadlift, medicine ball throws, and kettlebell swings.
- Plyometrics Practice — Plyometrics training involves rebounding which develops what is called the SSC (Stretch Shortening Cycle). This teaches the body to make better use of stored elastic energy to produce stronger contractions. This improvement in responsiveness is also explained by the improvement in muscle tendon stiffness. You can use weight exercises or weighted plyometrics such as overhead jumps and squats with dumbbells.
- Bulk Shortening — A common protocol for building bulk and strength is 5×5. However, this pattern can be reduced to 2 or 3 sets to reduce muscle building potential. Reducing volume and focusing on speed is better for increasing strength and power than muscle growth. You can also train less frequently, for example from 4-5 times per week to 1-3 times per week.
- Practice Sprinting –– There is nothing faster than sprinting itself. Performing sprint intervals or uphill sprints helps build race-specific strength and power. By speeding up the pitch and, more importantly, slowing it down, you can outplay players with fewer throws or coordination.
o The right diet and nutrition to gain muscle
To gain the right muscle power and stay strong, you should not only follow these exercises but also include protein in your diet in addition to a balanced and healthy diet. Here are some of the food options that help you gain muscle faster and even stay strong.
- Lentils — Legumes are packed with protein and fiber. Lentils, for example, are particularly rich in protein: 100 g of dry lentils provide about 25 g. Their fiber intake is not negligible either: 100 g cover half of the daily requirement (30 g).
- Eggs — Eggs really are the ultimate muscle-building food! A chicken egg provides about 7 grams of protein. Moreover, its biological value is close to 100. What does this mean? The higher the biological value, the closer the protein in the food is to the body’s protein and the greater the body’s ability to convert it into muscle mass. Two hard-boiled eggs are great examples of a post-workout snack.
- Flaxseed Oil — All athletes should bet on flaxseed oil. It is highly nutritious, protects the heart and brain and has anti-inflammatory effects thanks to its high omega content.
- QUINOA — Quinoa is an ideal food for athletes who are dedicated to bodybuilding. 100g of quinoa contain 15g of vegetable protein. In addition, these seeds are particularly rich in magnesium (275 mg), a mineral that plays an important role in muscle contraction.
- GINGER — Ginger not only boosts the immune system, but also improves muscle blood circulation (thus preventing muscle pain). Promotes the elimination of lactic acid in muscle tissue. These Asian roots also help you recover quickly so you can adapt all your workouts.
- COTTAGE CHEESE – Cottage cheese protein pancakes are great for breakfast, especially when you’re working out. Why ? This dairy product is low in calories and provides high quality protein and carbohydrates. In addition, cottage cheese contains tryptophan, an essential amino acid. It helps to get a good night’s sleep and is essential for anyone who wants to perform well.
- Coffee — How about a cup of coffee before exercise? Caffeine increases blood pressure and heart rate, which can help optimize workout performance. But don’t overdo it! A dose of es presso before training is recommended, but no milk or sugar!
- BLUEBERRIES — Small but great! Low-calorie blueberries: 100 grams provide about 40 calories. In addition, purple berries are an antioxidant: they fight free radicals in the body, which is especially important for continued performance during training. They are perfectly delicious in a smoothie or simply mixed with rolled oats, plain yogurt or soy.
- Nuts — Nuts and seeds are essential foods for building muscle. They are rich in protein and fat. Nuts are rich in unsaturated fatty acids.
o Lots of protein in your diet
Not only these, but you also need to include a good serving of whey protein in your diet to get nice muscles. you get these proteins quite easily in the market. Whey protein powder is one of the most researched supplements in the world, and for good reason. It has a very high nutritional value and scientific studies have shown many health benefits.
Milk Protein Stimulates Muscle Growth — Muscle mass naturally declines with age. This usually leads to increased fat and increases the risk of many chronic diseases. However, this negative change in body composition can be partially slowed, prevented, or reversed by combining strength training with the right diet. Strength training in addition to the consumption of protein-rich foods or protein supplements has been proven to be an effective preventive strategy. High-quality protein sources are considered particularly effective, such as milk serum, which contains a high level of branch chain amino acids called lysine. Leucine is the most growth-stimulating (abdominal) amino acid. This is why whey protein is effective in preventing age-related muscle loss, as well as improving body strength and appearance. Whey protein from Nutrova has been shown to be slightly superior to other types of protein such as casein and soy in terms of muscle growth. However, unless your diet is already low in protein, supplements probably won’t work, a big difference.
The muscle-building process starts with a diet. Anyone who wants to quickly build muscle must first provide the body with the necessary raw materials. Muscles are mostly made up of protein, so a low-protein diet will not yield satisfactory results in building muscle.