5. Use the “metabolic window”
The key to building quality muscle mass relies heavily on nutrient timing. Schedule your carbohydrate intake post-workout to replenish your glycogen levels and prepare you for the next training session; take in protein to help repair and rebuild your muscles. To build muscle, consuming post-workout protein is essential. The amino acids in protein are the building blocks of muscle, and true growth cannot occur if you don’t feed them.
For quality recovery meals try a protein shake with fruit or tuna on whole-wheat toast. The amount of carbohydrates and protein mostly depends upon your weight, the workout, and your fitness goals. In general, consuming 20-40g of protein within the metabolic window will score you a visibly more ripped physique.
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