4 Important Keys to Forming Muscles

Medical Video: 💪Doctor Reveals The Only 4 Ways To Build Muscle by Dr Sam Robbins

Are you looking to shape and increase muscle mass? You can follow the following tips.

1. Do physical exercise at least 2 times a week

The American College of Sport Medicine recommends forming muscle in the body at least doing routine physical exercise twice a week. A study reported in the Journal of Applied Physiology found that muscle mass increased 0.2% every day from 20 days of physical exercise. The formation of muscle mass also depends on age, at least the average person will lose 2 to 3 kilograms of muscle mass between the ages of 35 to 50 years.

Every muscle mass decreases, so you will lose your body's ability to burn calories 35-50 calories per day, meaning that if you lose 3 kilograms of muscle mass when you are 50 years old, your body has a reduced ability to burn 50 calories per kilogram, so you have to avoid foods that contain 350 calories per day so as not to overweight.

2. Consume enough protein at the right time

The body uses proteins to perform various bodily functions, such as muscle function, muscle strength, immune system, bone. A new study has found that consuming the right amount of protein and the right time, not only has a good impact on health, but also increases the formation of muscle mass and lose weight. Eating enough protein with your needs while running a weight loss program will minimize the loss of muscle mass and maximize fat burning.

Protein is the main nutrient needed in protein synthesis. Protein synthesis is a process in which the proteins we have previously obtained from food are converted into muscle tissue. Protein synthesis can be likened to a lamp, which can be turned on or off. With 20 to 25 grams of protein, the lamp can light up. The more protein consumed will not make the lights light brighter.

However, a study in the Journal of Nutrition shows that increased muscle tissue can be done by eating proteins that are good and routine bioavailability eaten at each meal. Bioavailability is the ease of the body in digesting and absorbing protein, the better the bioavailability, the faster and better absorption of proteins that occur. Protein is contained in various kinds of food ingredients, such as staple foods, animal and vegetable source foods, vegetables, and fruit. However, the best bioavailability protein is protein derived from animal sources.

In the study, protein synthesis occurred 25% higher in people who consumed 30 grams of protein at each meal time, compared to those who ate the same amount of protein but only ate it once a day.

In the Journal of Applied Physiology, proving that people who consume 20 grams of protein in 6 times a day can reduce fat and increase muscle mass in the body, even if they do not do heavy physical activity. Whereas in the American Journal of Clinical Nutrition, researchers found that taking protein supplements when doing physical exercise can increase about nearly 1 kilogram of muscle mass. So the most ideal is if you eat high-protein foods two or three hours before doing physical exercise and two or one hour after doing the exercises.

3. Carbohydrates are muscle fuels

Carbohydrates are nutrients that function as the body's fuel, when you do physical activity or exercise, make sure that your carbohydrate needs are met. Carbohydrates will be converted into glycogen by the body, which is the body's energy source. It's best if you choose low-fat carbohydrates such as whole wheat bread and cereal.

4. Fat is also needed in muscle formation

Fat is also needed when doing physical activity. Fat serves to supply energy to muscles during exercise. The amount of fat needed is at least 15 to 25% of total calorie needs in one day. Choose foods that have high unsaturated fats such as walnuts, olive oil, avocados, almonds, salmon and sardines.

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