Too long to read version
- Gaining muscle is a long-term project, but that doesn’t mean there is no way to do it in the short term.
- From the perspective of nutritional science, creatine + carbs + water before exercise is the black magic for building muscle.
- This is related to the physiological changes of muscles during and after exercise.
- Long-term muscle growth is restricted by hormones, but good nutrition can maximize personal muscle growth efficiency.
- If you are not a professional bodybuilder, it is not recommended to blindly increase muscle mass by taking high-protein foods, as this may cause aging.
- Nutritional science plays a huge auxiliary role in fitness, so it is recommended to learn it.
Black magic for muscle growth: Carbohydrates + water
I have been researching ” sports nutrition ” recently , so I would like to share some scientific knowledge on the topic of “how to effectively build muscle” that everyone is concerned about: the fastest way to build muscle.
This ” instant muscle building method ” can be called the “inflating technique” in the fitness world!
Golden formula 2 hours before training:
Creatine: 20-25g (double the usual dose)
Simple carbohydrates: 2g/kg body weight
Water content: 800-1000ml
Plus 200mg of caffeine
The principle is simple: creatine stimulates muscle cells to store more water, and carbohydrates drive more water and nutrients into the muscles. Caffeine can improve the efficiency of creatine and carbohydrates. It’s like injecting a catalyst into a sponge, allowing it to absorb more water!
When doing heavy compound movements during training, the vascular expansion effect will make this effect more obvious. This trick is most suitable for:
- Fitness athlete before taking photo
- Fitness experts who need visual effects in a short period of time
- Brothers who want to temporarily gain muscle before a date
But remember, this is a temporary effect and will gradually fade after 48 hours. To really gain muscle, you still need long-term training + nutritional support .
The best time to replenish fluids for muscle gain
Although the above method can be called the “black magic” of muscle growth, it is not enough to drink it just once. For those who want to maintain and increase muscle in a long-term and stable manner, they still need to follow the principle of scientifically supplementing nutrition every time they exercise.
First, let’s briefly analyze the principles of movement:
Your body is like a high-performance sports car. You need to start “refueling” 2-4 hours before exercise – 1-4 grams of carbohydrates per kilogram of body weight, with 500 ml of water, just like filling up the tank. 30 minutes before departure, do some “secondary refueling”: 0.5 grams of simple carbohydrates per kilogram of body weight, just like injecting high-octane fuel.
What about during a competition or training? For exercise lasting more than an hour, add 30-60 grams of carbohydrates every 60 minutes, preferably a 4-8% isotonic or slightly hypotonic sports drink. This is like refueling in time during a race, so that the engine can continue to run at full power.
The most crucial time is the 30 minutes after the game, the “golden recovery period” when the muscle cells are wide open. Supplementing 1-1.5 grams of simple carbohydrates per kilogram of body weight, plus 1.5 times the amount of fluid lost by body weight, can quickly “recharge” the muscles and reserve energy for the next training!
1.⚡ Pre-workout:
2-4 hours ago:
- Complex carbohydrates, 1-4g/kg body weight
- Low fiber, low fat
- Fluid intake 500-600ml
- Recommended: Oatmeal + banana + honey (complex carbon water system)
30 minutes ago:
- Simple carbohydrates, 0.5 g/kg body weight
- Liquid 200-300ml
- Recommended: Energy gels or sports drinks (slow-release water)
2. ♂️ During exercise:
Lasting less than 60 minutes:
- Just add fluids
- 150-250ml every 15-20 minutes
- Room temperature water
Lasting more than 60 minutes:
- 30-60g of carbohydrates per hour
- 150-250 ml of fluid every 15-20 minutes
- Use 4-8% isotonic or mildly hypotonic sports drinks (high rehydration efficiency)
3. Post-workout:
0-30 minutes (golden recovery period):
- Simple carbohydrates, 1.0-1.5g/kg body weight
- Fluid replacement: lost body weight × 1.5 times
- Recommended: Glucose + Maltodextrin (quickly replenish muscle glycogen + promote creatine phosphate synthesis)
Within 2 hours:
- Complex carbohydrates, 1g/kg body weight
- Continue to drink fluids until your urine is light yellow
- Add appropriate amount of electrolyte
The principle of instant muscle gain:
After exercise, muscle cells are like “starved” sponges, madly trying to absorb nutrients. At this time, three super interesting physiological changes occur:
First, insulin sensitivity spikes, like the lock on the cell door is unlocked, allowing sugar to enter easily;
Secondly, the number of GLUT4, the “porter” (glucose transporter), has increased dramatically, just like a factory working at full capacity to recruit temporary workers;
Finally, ATP synthase activity increases , as if the cell’s energy factory starts working overtime.
Especially the creatine phosphate system, which is simply the “lightning power bank” in the cell world! Although it only takes 3-5 minutes to fully recover, the process will be more efficient if it is supplemented with carbohydrates. Because carbohydrates not only replenish glycogen, but also stimulate insulin secretion, indirectly promoting the resynthesis of creatine phosphate.
This is like charging a mobile phone. It will be in “fast charging mode” for 2 hours after exercise. If you miss it, the charging speed will be greatly reduced!
What about long-term protein requirements for muscle building?
Want real muscle growth? Let’s talk about the “brick and mortar” of muscle growth: protein!
For people who maintain “muscle-building training” every day, science recommends consuming at least 1.6 body weights of protein per day, and evenly divided into 4-6 meals .
For example, a 75kg trainee needs more than 120g of protein per day, and 25-35g per meal is the most appropriate. This is like delivering building materials to a muscle construction site on time. Too little will not build it, and too much will not only waste it, but also increase the metabolic burden and have a negative impact on longevity.
After all, fitness and muscle building are for the purpose of living a healthy life, not for overdrawing life in exchange for a short-term high-explosive experience.
The key time to supplement protein for muscle gainers:
- 1.5 hours before training: 20-30g
- Within 30 minutes after training: 30-40g
- Before bed: 25-30g slow-release protein
The effect will be better if supplemented with essential amino acids (especially leucine )!
Preview: We will discuss the “nutritional cycle during muscle growth” in depth in the following push! Stay tuned!
If you want to know more about the dietary and supplement needs during special periods, you are welcome to leave a message or add WeChat for consultation.
Summarize
- There is a clear path for short-term muscle gain, as well as a reasonable plan for the timing of supplementation. It is designed in accordance with the physiological principles of muscles.
- Long-term healthy muscle growth requires the above-mentioned supplementation principles, plus adequate daily protein (from diet, supplements are not necessary) and antioxidants.
- In sports science, nutrition plays a very important role in laying the foundation for sports performance, sports recovery, and the longevity effects of sports, and is a required course for fitness enthusiasts.
