Tag: Weight training

Research suggests that for effective muscle gain, a moderate calorie surplus of 250-500 calories above maintenance is often recommended. Learn how many calories do I need to be in a surplus by calculating your individual needs for optimal and healthy muscle growth.

According to the International Society of Sports Nutrition (ISSN), consuming 1.4 to 2.0 grams of protein per kilogram of body weight per day is effective for building muscle. So, what is the best meal for muscle growth? The answer involves more than just protein; it requires a strategic combination of macronutrients, optimal timing, and sufficient calories to fuel repair and growth.

According to boxing news sources, heavyweight champion Anthony Joshua consumes between 4,000 and 5,000 calories per day during intense training. This extreme intake forms the basis of what is the Joshua Diet, a meticulously planned nutrition strategy tailored for peak athletic performance, not for general health or weight loss. His regimen is overseen by a professional nutritionist to fuel his demanding physical activity and recovery needs.

According to the NHS, adding 300 to 500 extra calories a day is a healthy way for adults to gain weight, but this can be a challenge for those with a low appetite. This guide offers practical advice on how to gain weight when you have no appetite by incorporating small, nutrient-rich meals and smart dietary tactics into your routine.

According to Healthline, increasing your calorie intake by 500-1000 calories per day is a key step for sustainable weight gain. For those who need to, understanding how to increase my fat levels in a healthy way is crucial to avoid unwanted health risks associated with junk food consumption and sedentary lifestyles.

According to the International Society of Sports Nutrition, creatine is one of the most researched and effective sports supplements available. However, the notion that creatine is good for stripping fat is a common myth that needs clarification. While it won't directly burn fat, it can be a powerful indirect aid for achieving a leaner physique by supporting muscle mass and enhancing training intensity.

Over one-third of professional bodybuilders report including white rice, and specifically jasmine rice, in their diet for fuel. Its fast-digesting nature and easy absorption make it a strategic carbohydrate source for both pre- and post-workout nutrition. This choice prioritizes performance and efficient glycogen replenishment over the fiber content found in brown rice.

Research from the International Society of Sports Nutrition suggests a daily protein intake of 1.6 to 2.2 grams per kilogram of body weight is ideal for muscle building. This guide offers detailed advice on how much protein do you need to bulk up, helping you meet your fitness objectives with practical methods and evidence-based strategies.

Research indicates that gaining some body fat is an inevitable and normal part of a successful bulking phase. The real challenge, and the key to maximizing muscle growth, is controlling how much fat is okay when bulking to stay healthy and on track with your fitness goals.

According to research published by the International Society of Sports Nutrition, protein supplementation, when combined with resistance training, can promote muscle growth and enhance physical performance. But a protein shake is not a magic bullet; the process behind how it helps make muscles bigger is more nuanced than simply drinking a shake and expecting instant results.