Category: Muscle gain

After intense resistance training, muscles are primed for glycogen replenishment. This makes the question 'is sugar ok when bulking?' a matter of timing and context, not a simple yes or no, for those looking to maximize muscle gain while minimizing unwanted fat storage.

According to research published in the Journal of the International Society of Sports Nutrition, the traditional “anabolic window” is much wider than once believed, making overall daily protein intake more important for muscle gain than strict post-workout timing. This guide demystifies what is the best time to eat for muscle gain by exploring science-based nutrient timing strategies.

Approximately 15% of the total diet for a bulking regimen comes from fats, making cookies a potential, albeit controversial, source of calories. The answer to whether chocolate cookies are good for bulking is nuanced and depends heavily on the type of cookie, portion control, and timing relative to your workouts.

Research suggests that some bodybuilders consume about 5–6 grams of carbohydrates per kilogram of body weight daily. Understanding precisely how many carbs should I eat to gain muscle is crucial for fueling intense workouts and optimizing recovery.

According to a 2018 meta-analysis of randomized controlled trials, higher protein intakes significantly enhance muscle gain, especially when paired with resistance training. Determining your personal protein target is a crucial step towards your fitness goals, as the exact amount depends on your body weight, activity level, and training intensity. So, how much protein do I need to gain lean muscle mass effectively?

Cooking eggs dramatically increases protein digestibility, with the body absorbing up to 90% of protein from cooked eggs compared to just 50–60% from raw. This makes understanding the best way to cook eggs for muscle gain a critical factor for anyone looking to maximize their nutritional intake and fitness results.

According to sports nutrition guidelines, consuming 4 to 7 grams of carbohydrates per kilogram of body weight is recommended for those engaged in resistance training to support muscle synthesis. This article provides a comprehensive guide on how many carbs should you eat to bulk up, offering practical methods to calculate your needs and optimize your intake.

According to nutrition experts, a 3-ounce serving of lean beef can provide over 20 grams of high-quality protein, making steak a foundational food for muscle-building diets. However, not all cuts are created equal, and selecting the right one can significantly impact your bodybuilding success.

Research indicates that to effectively build muscle mass, resistance-trained individuals should aim for a protein intake significantly higher than the general daily recommendation. While protein is a foundational pillar for repairing and growing muscle tissue, determining the optimal amount can be complex without understanding the science behind it.

According to a 2013 meta-analysis, total daily protein intake is a stronger predictor of muscle hypertrophy than the specific timing of intake around a workout. This challenges the long-held belief that a strict 'anabolic window' is the only way to prevent muscle loss after exercise.