Building Muscles With Sports Diet

Speedy sports nutrition recovery meals for fitness buffs.
https://www.healthstandnutrition.com/what-to-eat-after-a-workout/.
What, when and how much to eat after intense exercise is crucial to help your body get the most from your workouts and go into your next workout recharged and refueled. The trouble is between juggling work, family and workouts it can be hard to fit it all in..
Read on to learn more about what your body needs post workout and what speedy meals offer the best recovery nutrition to maximize your results..
The 5 R’s for Recovery.
REST – RELAX!
Adequate rest is needed to get the most out of your workout and manage a healthy immune system. Consult with a qualified exercise/sport specialist to determine adequate rest time just for you..
REHYDRATE – FLUIDS!
Rehydrate with fluids once you are finished your workout..
Replace 3 cups fluid (750 ml) per pound of weight lost from sweat during your workout..
Monitor the color and amount of urine – it should be pale yellow and you should be urinating regularly..
REPLACE – CARBS!
Replace carbohydrates (carbs) that the muscles have burned for energy. The harder your workout is, the more carbs you have burned and will need to replace..
Found in foods such as grains, potatoes, fruits, vegetables, legumes, milk, yogurt and sweets..
Essential to run your brain and central nervous system..
The preferred energy source for your muscles (like gasoline for a vehicle)..
Without enough carbs in your overall training diet you will experience fatigue, lowered endurance, power and strength..
Without enough carbs in the recovery meal you will experience poor energy, muscle fatigue, heavy tired muscles and potentially go into your next workout feeling unrecovered..
Eat a source of carbs (liquid or solid) within 30 minutes after activity when your muscles are most receptive to re-fueling. Try a piece of fruit, dried fruit, smoothie or homemade energy balls you can stash in the freezer and grab quick on the go for your gym bag..
REPAIR – PROTEIN!
Protein helps to repair and recover muscle and other tissues damaged during activity..
Found in foods such as meat, poultry, seafood, dairy, legumes, nuts, seeds and eggs..
Important for muscle and tissue repair, muscle building, immune function and enzymes that keep your body processes running smoothly..
NOT a preferred energy source for your muscles (carbohydrates are best)..
Without enough protein in your overall training diet you will experience poor muscle repair and building, You will also be more likely to pick up a cold or flu. You also may be at higher risk for iron deficiency (especially if you are female or vegetarian) since high protein foods tend to also be the ones that are good sources of iron..
Without enough protein in the recovery meal specifically, you run the risk of going into your next workout with a run-down immune system and sore muscles..
REJUVENATE – ANTIOXIDANTS.
Rejuvenate with plant-based foods which supply potent antioxidants for recovery:
The physical stress of exercise produces free radicals that can damage your body’s cells (such as muscle tissue or red blood cells which transport oxygen)..
Antioxidants scavenge free radicals and protect cells from damage leading to better recovery..
Your recovery meal should be abundant in plant-based foods since this is where you find antioxidants. Choose foods rich in antioxidants such as Vitamin C, Beta-carotene and Vitamin E such as colorful fruits and veggies..
Looking for sample recovery meals after high intensity or endurance based workouts: READ THE REST OF THE ARTICLE HERE https://www.healthstandnutrition.com/what-to-eat-after-a-workout/

This video will show you everything you need to know about foods to increase your muscle mass faster. Specifically, you’ll learn about the optimal diet and foods you want to eat in order to gain body weight and build-up your muscle mass quicker.

Dietary strategies to attenuate muscle loss during recovery from injury Kevin Tipton.
Kevin Tipton talks about strategies to help prevent muscle loss during injury.
Expert Q&A recorded live at The Sports Nutrition Conference 2011, Majorca, Spain..
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[http:/www.sport-science.org].
18th annual congress ECSS Barcelona 2013 / Spain 24-27 June 2013.
Title of the paper: The Roles of Exercise and Nutrition in Maximizing Anabolism.
Authors: Phillips, S..
Institution: McMaster University.
Department: Kinesiology.
Country: Canada.
Muscle proteins are constantly and simultaneously being synthesized and degraded. This ‘turnover’ provides for a mechanism of constant maintenance and greater potential for changes in protein pool size. The two most potent stimuli for enhancing muscle protein synthesis (MPS) are exercise and provision of protein. While protein feeding and exercise are independent stimulators of MPS they are additive in their effect and when combined over longer periods of time sum to result in expansion of a protein pool, the most obvious example of which is muscle fibre hypertrophy with resistive exercise (Phillips et al., 2005). The traditional dichotomy for the phenotypic adaptation induced by exercise is that endurance exercise does not lead to hypertrophy but instead results in expansion of the mitochondrial protein pool. On the other hand resistance exercise leads to muscle fibre hypertrophy (i.e., expansion of the myofibrillar protein pool) and does not change mitochondrial content. Our work has shown that in the untrained state the response to exercise is, however, rather generic and that both protein pools expand, at least acutely (Wilkinson et al., 2008). With increased specificity and time spent training with one particular exercise mode the response is ‘honed’ and the protein pools that are synthesized become specific (Wilkinson et al., 2008). With a focus on resistive exercise, since it is a potent countermeasure to atrophy even in small doses and an effective countermeasure to sarcopenic muscle loss, we have shown that various paradigms of resistance exercise that are non-traditional are actually effective in stimulating MPS (Burd et al., 2010; Burd et al., 2012a) and also in promoting hypertrophy (Mitchell et al., 2012). In combination with our work on optimal sources of protein to promote MPS (Tang et al., 2009; Burd et al., 2012b) we are now beginning to understand that rapidly digested high-leucine content proteins such as whey protein are remarkably effective in stimulating MPS (Tang et al., 2009; Burd et al., 2012b); we propose that this phenomenon is explained by the ‘leucine trigger’ hypothesis. According to this thesis the rise in intramuscular free leucine, likely through mTOR signalling, stimulates MPS. Noteworthy is the fact that slowly digested or low leucine-containing proteins are ineffective in stimulating MPS. Recent data in conditions of extreme hypertrophy, weight loss, and specific meal composition will be discussed..
Topic: Physiology.
Keyword I: Whey protein.
Keyword II: Leucine.
Keyword III: Muscle Protein Synthesis

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Can you still make good gains if you’re regularly playing sports throughout the week?
If you lay things out properly during the week, then yes, you can still make great progress in the gym..
Keep in mind that the impact it’s going to have depends on what sport you’re playing, how strenuous it is and how many total hours per week you’re dedicating to it..
But unless you’re on the extreme end of the spectrum or you’re playing physically demanding sports in combination with having a physically strenuous job, you’ll be able to achieve consistent gains if you make the right adjustments..
Here are six tips for getting the best muscle-building results you can while still playing the sports you enjoy..
1. Make sure you’re getting enough total calories. If your goal is to maximize muscle size and strength gains, you’ll want to be eating in a small calorie surplus, and playing strenuous sports is going to burn additional calories..
Monitor your body weight, measurements and strength numbers. If they’re stagnant from week to week, your calorie intake is too low. A beginning lifter who is building muscle at an optimal rate without gaining excessive body fat should expect an overall weight gain of around 2-3 pounds per month, and that should decrease by about 50% for every year of proper training after that..
2. Space your weight training sessions out away from the days that you’re playing sports to maximize recovery. Also take into account the major muscle groups that your sport uses when laying out your weekly gym schedule to give each enough recovery time..
3. Reduce or eliminate separate gym cardio. If you’re playing a decently strenuous sport three times a week or more, there’s really no reason to be performing extra cardio..
4. If you’re devoting a lot of time and effort to a sport or to MMA, you’re probably best off cutting back a bit on your overall weight training volume and frequency to make sure that you don’t overtrain. If you’re playing a lot of sports, 3-4 weight training sessions per week should probably be the maximum, and you could also cut back on the volume per session..
5. An alternative if bodybuilding is really important to you is to play those sports less often. It just depends on what you value the most. I don’t recommend completely ditching a hobby that you enjoy purely for the sake of bodybuilding, but if it’s negatively impacting your progress, then you could cut back..
6. Get enough sleep. This is really important for recovery..
If you follow these tips for combining bodybuilding and sports, you can build muscle and gain strength effectively, especially if you just want to build a solid all-around physique and aren’t necessarily training to be as big and as strong as humanly possible.