Category: Bodybuilding

According to research, a moderate calorie surplus of 300–500 calories per day, combined with strength training, creates an ideal environment for muscle growth with minimal fat gain. Exceeding this surplus significantly increases the likelihood of gaining fat instead of muscle.

Muscle tissue is composed of approximately 70-80% water, highlighting its fundamental role in a bodybuilder's physique and performance. Far from just a simple thirst-quencher, water is an essential catalyst for every bodily function crucial to building and maintaining muscle mass.

A large egg contains about 6.3 grams of protein, with the white contributing around 3.6 grams and the yolk contributing 2.7 grams. Historically, bodybuilders have isolated the egg white, a strategy rooted in maximizing protein intake while stringently controlling fat and calories.

According to a 2022 study, consuming protein from cheese can increase muscle protein synthesis rates both at rest and after exercise. So, are cheese quesadillas good for muscle gain? While a basic cheese quesadilla offers some protein and calories, its effectiveness for muscle gain depends heavily on its ingredients, preparation, and how it fits into your overall dietary plan.

According to sports nutrition research, dietary fats are essential for hormone production, including testosterone, which is critical for muscle growth. So, does fat matter when building muscle? The answer is a resounding yes, though the relationship is far more nuanced than simply avoiding it.

Most people assume that bodybuilders are perpetually shredded, but the reality is that maintaining single-digit body fat year-round is not feasible or healthy. The truth is that bodybuilders have fat due to a strategic process of cycling between phases of muscle growth (bulking) and fat loss (cutting). This approach is essential for maximizing muscle mass and achieving their peak physique for competition.

Studies have shown that drinking milk after resistance exercise can lead to greater gains in lean muscle mass compared to other beverages. This indicates that, yes, you can absolutely build muscle with milk protein, thanks to its unique combination of fast- and slow-digesting proteins.

According to Renaissance Periodisation, its Hypertrophy app has helped countless athletes reach their goals by removing the guesswork from training. This article investigates whether the Renaissance Periodisation app is worth it for intermediate and advanced lifters.

According to nutrition experts, a moderate calorie surplus of 10-20% above maintenance is the sweet spot for gaining muscle while minimizing fat accumulation. This means that knowing exactly how many calories should a bulking person eat is a careful science, not just an eating free-for-all.

Air-popped popcorn contains around 30 calories per cup, making it a low-calorie, high-volume snack option. But beyond the caloric value, is popcorn good for body builders looking to fuel workouts and support muscle development? The answer depends heavily on preparation and timing.