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3 Basic Principles for Maximizing Muscle Growth

Muscle building, “ nutrition , training , sleep , repeat” can be a simple equation.

But most of the time one or more of these factors are overlooked, overworked or not done continuously.

If you ignore the importance of diet or work hard in the gym, you will not be able to achieve your goal as quickly or effectively as possible.

Many people with target hypertrophy ( muscle building ) think that the more time they spend in the gym, the easier and quicker it will be to achieve their goals.

In the gym I go to, I often see people running the same muscle group 6 days a week during the 2 hours that they do endless different exercises .

Although you can see the results in this way, you spend a lot of time. Instead of spending your whole life in the gym, you can reach your goal faster and more efficiently if you know the science behind building and preserving muscle mass.

In order to build muscle as well as the right diet and sleep, it is important to consider the weight and volume of the weight lifted to ensure that you are targeting all the mechanisms that awaken hypertrophy during each training session.

For workouts involving a large number of repetitions and sets, lifting as heavy as possible from time to time will do more harm than good.
Hypertrophy depends on three main mechanisms:

1. Mechanical Tension

2. Metabolic Stress

3 . Muscle Damage

muscle-growth start-to-most-up-to-ic layout to-3-basic-principle
1. Mechanical Tension

Zaman Time under tension ifade refers to the mechanical tension to which the muscles are exposed during exercise. The mechanical tension may be active, ie the muscles are stretched isometric or passive, which means that the muscles are stretched without contraction . The creation of mechanical tension in a full range of motion in an exercise triggers the maximal hypertrophic response. This is due to the formation of both active and passive voltage.

Passive tension will help activate the connection of the mind with the muscle, which will act as a signal for the muscle to react to tension during exercise. However, passive tension alone will not lead to hypertrophy of a muscle. However, when this is combined with active tension over a full range of motion, the time under tension increases, the muscle is properly activated, and thus working at full capacity.

Your muscles don't know the size of the weights you use, they just know how much tension is created. Although weights often generate more tension as weights increase, it can have a damaging effect by preventing the completion of exercise in a full range of motion.

Slowly exercising with a weight that you can use with a pre-activated muscle and a full range of motion is the most effective way to create ”mechanical tension and growth triggering”.
2. Metabolic Stress

To trigger a hypertrophic response, the muscles must be put under metabolic stress. You may notice that your muscles are “pumped sırasında during a hard workout, which occurs when blood builds up in your muscle and oxygen deprivation (hypoxia) occurs. In this process, “ pump ” sensation is caused by metabolites such as phosphate , hydrogen , lactate and glucose metabolite .

This indicates that micro-muscle tears occur during training; this means that the muscle will need adaptation, repair and ultimately growth to protect against future micro tears. It is therefore important that you increase your weight at the gym so that you can stimulate muscle tears for more frequent repair and growth of the muscle and create enough metabolic stress.
Top 6 Whey Protein Powders on the Market
Top 6 Protein Powders on the Market
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3. Muscle Injury

You may have difficulty walking when you get out of bed the day after a hard leg exercise, an example of what is called “delayed-onset muscle pain (DOM) .. Although not directly related, it is an indicator of muscle damage.

When mechanical tension and metabolic stress occur, micro tears and muscle damage occur, which help muscle fibers grow stronger and heal. This hypertrophic process depends on you to create enough time for yourself to correct muscle damage , eat properly and sleep, otherwise you may be injured or you can cause more harm than benefit.

For example, if you do muscle training once a week, the level of muscle damage you will be applying may be more severe (high load and density) because the muscles will have a week to heal themselves. However, if you do muscle training more than once a week, it is important to reduce the load and intensity to maximize recovery before the next exercise.
How to Maximize Hypertrophy?

Various scientific studies have shown that it is more effective to grow each muscle group with 4-5 different movements 4-5 times a week compared to intensive training once a week. It is important to ensure an effective and proportionate amount of mechanical tension, metabolic stress and muscle damage in each training session to trigger the maximum hypertrophic response and maintain muscle growth over time.
Is it necessary to use high density or high weight to build muscle?

If your goal is to build muscle, you must understand how to build muscle. The three mechanisms mentioned on this subject; how your muscles tear, repair, and grow. When you apply them all the time in training, and when combined with adequate repair time and proper nutrition, you will spend less time in the gym and see better, faster results.
Key Information:

Use a full range of motion during an exercise.
Gently complete your workout with a previously activated muscle.
Include low load high intensity exercises for the pump.
Give your body time to repair muscle damage.

If you want to get stronger faster, you need to work with the Super Set

It is important to differentiate and diversify the trainings in order to get stronger, get bigger and reach the goals faster. One of the best tactics is to work with super sets, but how? Discussion Working the same motion in series and in multiple sets raises motor-unit activation by exhausting the muscle. As the muscle gets tired, the brain DE activates more muscle fibers to compensate. Muscle activation occurs… Continue reading


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WHAT IS PROTEIN POWDER, WHAT ARE THE DAMAGES, HOW TO USE?

What is protein powder? What are the benefits of using whey protein powder for your daily protein need? Are there any damages to the protein powder? How to use? How is it produced?

Why do you need to read this article specifically? (Finally got the summary!)

An ordinary day, an ordinary person:

Hey, heavy! I take 600 grams of chicken, 6 eggs, 2 cans of tuna, protein powder and BCAA per day. All of this makes me materially weary, but I only get 3 times my weight of protein. You think that's enough? But they're all…

An ordinary day, an ordinary news page:

Think again before drinking protein powder ! Protein powders especially used by bodybuilders cause many problems such as brain tumor, heart and kidney diseases!

Now you understand?

No?

So read on, you'il be very surprised.

From the need for protein to the protein kills people, there are lots of superstitions and nonsense being spoken on TV, the Internet, gyms, family chats. As the heavyweight team, we would like to put all these to the final point with scientific facts in a single article.

Hundreds of thousands of followers, hundreds of athletes and many scientific articles we have read with the experience and information we have compiled this article, good readings to you. Please join us with your comments and, if you like, share our work with our friends!

What is Protein Powder?

Protein powder does not deserve to be the most popular supplement . The benefit of protein powder is that it contains protein. Voodoo is not a hocus-pocus product. You may need to take it when protein is missing in your diet. Whey Protein is made of milk and is not an unhealthy product. There are other ways of production (from eggs, rice, etc.)

We will examine all of this in detail now, and you will use your money wisely.

Maybe you won't take protein powder as it is unnecessary for you al
What is Protein?

Before we understand the dust, let's get a general overview.

Protein is a complex organic compound that is formed by the linking of amino acids in chains. There are many protein structures in the food we eat, just as we do in the mortal body.

Proteins contain 4 calories per gram, but are consumed at the last moment of hunger. Since they participate in many structures in the body, burning protein as an energy would bring a pretty big bill. For this, we use carbohydrates which are cheaper.

Since they are very important for tissue formation, it is also the most important component for muscle development. That's why all this popularity in the sports community.
What is Amino Acid?

Proteins are digested and used as amino acids. What is interesting here is that while there are 20 different amino acids, our body can produce only 12 of them. 8 amino acids are essential ”essential” amino acids.

For some amino acids, you may have heard that it is called el conditional essential,, which can be produced in beautiful days, but not in difficult situations. For example, glutamine is one of them.
What are the Benefits of Protein?

Protein has many benefits. A must for health, but for athletes:

Increases protein turnover and positive nitrogen balance: Our tissues must replace worn proteins by synthesizing new proteins. Protein intake increases it. Protein synthesis will be reduced if not taken enough.
The thermal effect of the protein is high: 2-3% for fat digestion, 6-8% for digestion of carbohydrates, 25-30% of the energy that proteins bring for digestion. So if we eat too much, eating it from protein will reduce unwanted weight gain. You think I bought 400 calories, but it's actually 300!
Increases glucagon: A hormone that plays a role in fat burning.
Increases growth factors: Increases hormones that help cells to grow.
It boosts the body's nutritional supplements: beneficial ingredients such as CLA , BCAA , creatine , 1-carnitine , 1-glutamine are found in protein-containing foods. When sufficient protein is taken, they do not need to be externally supported.
For these reasons, protein is an important food.

Daily Protein Need for Athletes How Much?

Protein Calculation
Weight (kg) *
Fat Ratio *
Daily Minimum Protein (weight gain, gram)
Daily Minimum Protein (grams when burning fat)

I don't know if you'il believe it; the protein is very hard to find, not much of a food we live lack of! Now let's see what's on this:

1988 - Walberg et al. ( 1 ): 1.6 grams of protein per kilogram is sufficient to maintain a positive nitrogen balance (muscle development takes place) in weightlifters on a hypocaloric diet (low calorie).

1992 - Lemon et al. ( 2 ): Inexperienced bodybuilders, there is no difference between 1.3 grams and 2.6 grams per kilogram, ideal for a positive nitrogen balance of 1.65 gr / kg.

• 1992 - Tarnopolsky et al. ( 3 ): No difference was found between 1.4 grams and 2.45 grams per kilogram in terms of protein synthesis, lean mass increase or increase in strength, protein oxidation was high in the over-receiving group (indicating excessive intake).

• 2006 - Hoffman et al. ( 4 ): No difference was found between 1.7 grams and 2 grams per kilogram for 3 months in terms of body composition, strength and hormone concentration.

As these researches, we can add dozens more daha ( 5 )

If there's one thing I've learned from tens of thousands of emails, it's going to be very underestimated . Alı There must be a mistake, it should be more and more important than that, bilir you can say.

Well, let's examine the question marks one by one.
Protein Need for Intense Sports

If you think that you should take more than these studies say because you are training very hard, more than 1.65 grams of weight per body weight did not make an extra contribution for bodybuilders who worked 6 days a week for 1.5 hours a day. ( 2 )

But I am an advanced athlete…

If you think that you are an experienced and advanced bodybuilder and therefore need more than usual ( do you even lift bro? ), You need to know that elite bodybuilders need less protein than novice bodybuilders.

Even long-term endurance athletes need more protein than elite bodybuilders. This is because the more advanced you are, the less tissue you can refresh. The less tissue you wear and renew, the less protein you will need. Endurance athletes will need more due to their long-term catabolic training ( 6 , 7 , 8 ).

Likewise , people injecting steroid hormones do not need much. In this study, even those who received 1.2 times protein per kg per day for 20 weeks managed to add 8 kg muscle mass without any exercise ( 9 ). This is because the drugs used in the body by reducing protein breakdown makes nitrogen balance positive.
Protein Need for Burning Fat

While some researchers say that over-protein would help nitrogen balance when creating a calorie deficit, so people who want to burn fat will need up to 3 times their mass needs ( 10 ), but this has never been proven. In fact, according to some researchers, nitrogen balance does not always indicate protein deficiency ( 11 ). Taking too much does not guarantee the positive nitrogen balance and 1.6 grams per kilogram is enough for those who want to burn fat ( 12 ).

In other words, people who want to burn fat need not have high protein, but the high intake of both calorie deficit and helps to feel full, to increase protein intake from healthy sources, it will not be a bad idea.

Daily Protein Needs Özet

According to the research, the protein taken between 1.2 grams and 2.2 grams of lean mass is sufficient to maintain and increase muscle mass, even in the calorie deficit.

The lower the fat ratio and the more calorie deficit we create, the better it is for us to consume the upper limit. What you get above this amount will affect what performance, what appearance. If we take too much, at best we will get expensive glucose (sugar); because the body converts excess protein to glucose and uses it for energy (see gluconeogenesis ). Or if we get more calories than we need, these calories are stored as fat in the body.

It is a myth that is not based on a scientific background that we should take 2, 3, 4 grams per kilo.

What happens if we don't get enough protein?

Protein deficiency does not cause a big problem for a short time.

Continuous deficiency may interrupt your muscle development first and may cause serious health problems.

We share this not for fear and panic, but for your conscious approach. You should check your daily protein intake.
Is There a Benefit to Excess Protein?

So far, we need to realize that we don't really need a lot of protein to improve the body. But the industry has made so many advertisements and discourses to convince you; You won't believe a few vitamins-free researchers! And science can't answer everything, for example, what is love? Is this real or a fantasy?

While we still have a lot of unanswered questions!

First of all, there are psychological benefits to making sure that we don't consume protein to ensure “guarantee“. My personal experience is that I saw dozens of pure young people attacking the training with the determination of people on the metrobus tail just because they drank protein powder. If these people are going to do their training a little harder with this belief, let them do it .

In addition to the psychological benefits, as we have written above, the thermal effect of the protein is high: that if we eat too much, eating it from the protein will reduce unwanted weight gain. In addition, protein consumption has a more saturation effect than other foods.

Useful ingredients such as CLA, BCAA, Creatine, L-Carnitine, L-Glutamine are found in protein-containing foods. When you take too much protein, you get them too much and it can have some positive effect, maybe.
Which Foods Most Contain Protein?

protein-containing foods

You should take your daily protein needs as you calculate above every day for optimal growth. From time to time it falls below the minimum value is not a problem, from time to time over the benefits may be.

What we're wondering right now is; What foods does protein contain?

Foods Containing Protein

• Animal sources: Red meat, fish, poultry, eggs, dairy products, animal protein powders (usually derived from whey).

• Vegetable sources: Nuts, pulses, cereals, vegetable protein powders (usually derived from soy, peas or rice).

In general, these food groups contain a significant amount of protein to meet our needs.
Do Vegetable Proteins Make Muscles?

It is not known which foods contain protein, but the biggest concern of people is whether vegetable proteins are counted. And unfortunately, too many legends are circulating around this. One of them is the absence of vegetable proteins .

Almost every protein source in nature carries all the necessary amino acids. That is, plant proteins also have the full amino acid content; but the amount of these amino acids may vary from food to food. So it carries, but maybe less.

The concern here is whether missing amino acid intake is a problem. However, when we examine it, in fact, the protein sources that we call incomplete are not very incomplete, or they can easily be completed together with other foods we eat ( 12 , 13 , 14 ).

If we had to eat a limited amount of food for the rest of your life; maybe then animal protein could be a little more important; but cereals with pulses, dried fruits and cereals, etc. We can compensate. In fact, it is much easier to eat abundant from vegetable sources, it is much easier than eating from animal sources, there is no serious situation to worry about.

There is no particular interference with the source of protein in the researches on the amount of protein mentioned above, so you do not have to take all those amounts from animal proteins. If you meet your calorie needs with some milk and cheese in the morning, some chickpeas with meat at noon, dry beans and rice in the evening, you probably meet your protein needs easily.

Why are these legends spreading?

People once believed that the world was flat. However, while we have such abundance of information, making these suggestions is more than innocent ignorance; either unsuccessful advice from inadequate people, or excuses from secret steroids “I eat a lot of meat, you eat and you develop…” ; or greed of people who make money from protein trading.

You no longer have such concerns. Since you are in Ağrı Saglam , you will get better results by spending your energy and effort correctly.

What is Protein Powder? What are the benefits?

The purpose of protein powders is to add extra protein to the diet and meet the amount of protein required for the protein synthesis of muscles.

If the protein you get from meals is sufficient, taking extra protein powder will in most cases not have an extra benefit to muscle development.

So far we have already studied the benefits of protein, but let's see if there is a separate event of protein powder.

Protein Powder Prevents Muscle Destruction!

Our goal after sports is to destroy muscle tissue. In fact, there is some muscle destruction. Just as there is chaos in the cell as the cell divides, as we stretch the spring back to throw the arrow away, we sometimes need destruction in life, and this is beautiful !

Protein powder does not prevent this destruction, but prevents it from lasting. If you feed quickly after training, you can support muscle development.

Of course, if you ate a protein or amino acid source close to your training time, you don't need protein powder.

In addition, the main benefit of protein powder is that when you are on a fat-burning diet , you get something with low calories and high protein, since you already have fewer calories. So it helps you to secure your macros. Most things you eat can't do it as easily as protein shake.
Protein Powder Makes Muscle! (Even Bone Even!)

In fact, protein or amino acid makes muscle. But as we have already mentioned, protein powder provides convenience if your body does not have that moment of nutrients.

How it does this helps you maintain a positive nitrogen balance after training because whey is digested quickly. Positive nitrogen balance is essential for new tissue formation.

On the other hand, calcium is very important for the skeletal muscle system and its deficiency can be compensated by whey protein consumption. A scale of powder addresses the need for about 20% calcium.
Protein Powder Burns Fat!

Of course not directly, you have to understand that now. But when sports meet the right diet, you'll burn fat.

The major contribution of the protein supplement is that it contains high amino acids despite low calories. It is of course possible to achieve this with diet but it is difficult.
Protein Powder Makes Nutrition, Life Easier!

In fact, this is the biggest difference, everything else fish, chicken, barbunya can not do things.

Lives are very busy now, so sectors such as diet food service have grown and now we want to make every job easier and focus on our own business. This is essential for us to become a better athlete, which is the subject of another conversation.

If you don't like to cook yourself, if you can't get protein in an easy and delicious way, is it as good as meeting the need with a delicious shake?

You can also make simple recipes with powder, it becomes easy to gain weight quickly with high calories.

On the other hand, protein powders can help for relatively difficult disciplines such as the ketogenic diet and the vegetarian diet. There are even herbal powders for vegans.

Our source is Examine.com's Researchers and Doctors , claiming all these benefits, because it can be a bit heavy for coaches and dieticians to interpret individual research. You can even learn how hundreds of research has been obtained and who pays for it. Not that we can't, but our heads are broken; but they are doing better than us 

How is Protein Powder Produced?

There are many types of protein powders. The most common are whey and casein protein. They both consist of milk, of animal origin. The less common egg protein is also of animal origin. In addition, soybean, pea and hemp protein powder is produced from vegetable origin.

Now let's examine the protein powder types one by one.
Whey Protein Powder

What is Whey? Whey is a product of cheese making. So it comes from milk. The protein portion is isolated from whey to form the powder. It is therefore of animal origin and contains lactose.

For those who are allergic to lactose, it would be reasonable to use products with lactase. The added lactase enzyme digests the lactose, thus more easily digested.

Fat is separated from the whey and used in different foods. The processing can be done by simply drying or removing protein-free materials such as oil. Whey protein is a fast digestible protein.

whey protein powder
Casein Protein

Casein is a phosphoprotein. Milk is the main protein. Produced from milk. It has adhesion. It contains all the amino acids required for growth and survival.

A person who is not allergic to milk may be allergic to casein, so it is best to consult a doctor if it causes discomfort in use.

The casein protein forms a gel structure when it comes into contact with gastric acid. It slows the emptying of the stomach and the mixing of amino acids into the blood. Therefore it is digested more slowly than whey protein.

According to research, muscle protein synthesis is not as effective as whey protein, but it is more effective than vegetable-derived proteins.
Egg Protein

Eggs are a great source of protein. When calculating the digestion rate of the protein, 100% is used as the reference. Like other animal-derived proteins, it is a complete protein source. It contains all the necessary amino acids.

Since egg yolk is not used when making egg protein, it may be a bit weak in saturation. It will also be a useful source of animal protein for allergy to milk.

Whey protein, although not as good as it contains leucine. Leucine is a very important amino acid for muscle protein synthesis.
Herbal Protein Powders

There are protein powders made from many plant sources separately. These include peas, soy, brown rice and even hemp. There are also protein powders produced using multiple plant sources.

Protein powder of vegetable origin is not always a complete source of protein, such as animal proteins, if it is of poor quality. However, protein powders produced from mixed plant sources can be supplemented with relatively missing amino acids. Therefore, when buying vegetable protein powder, we need to pay attention to its contents.

A benefit of vegetable-derived protein powders may be more beneficial in suppressing appetite than whey and casein. It will also be digested more slowly than animal sources because it has a higher fiber content.

Vegetable protein powders will be useful for vegan athletes to make it easier to get protein. Vegetable protein with full amino acid content can be consumed thanks to reinforced protein powders.
Types of Protein Powder on the Market
Concentrated protein

The concentrated protein is extracted from foods using heat, acid or enzyme. About 70% protein. The remaining calories come from carbohydrates and fat. So it contains some carbohydrates and fat.
Isolated protein

Unlike concentrated proteins, isolated proteins undergo a filtration process. In this way, even more carbohydrates and fats are separated. Isolated protein powders contain up to 90% protein.
Hydrolyzed protein

The hydrolyzed protein breaks the bonds of amino acids with the use of even more heat and acid. Thus, amino acids are more easily digested. This is the extra efficiency of hydrolyzed proteins.
How to Use Protein Powder

The amount of protein powder you need to complete your daily needs, the more you can get. There is no harm in getting too much protein.

The need for protein will not be different from the other days because the muscles are renewed the day you do not do sports. The account is already done accordingly.

Powder in the box, as written in the package water or milk if you want some high calories can mix and drink. Quite simply 

If you need to take it before training, we recommend taking it with water. Milk is not something to recommend especially before training, for many reasons. We can say the same for the whey made of milk. We recommend that you are already hungry before training, a separate chat.
When to Use Protein Powder

Whey protein is a fast digestible protein. Casein protein is digested a little more slowly. The timing of the protein or protein powder is said to be very important, but this proposition is often not valid.

If you take your meals at regular intervals during the day and you can meet your protein needs at the end of the day, fast or slow digestion of the protein makes no difference. That is why you do not have to buy before the training - after the training! You can have it at a meal that contains less protein or a snack!

However, if you do not meet your protein needs during the day, or when you are fasting with an intermittent fasting diet, it may make a difference to take the protein quickly after digestion.

In addition, some studies suggest that more digestible protein should be preferred as age progresses.

If you have just started sports, get the right training program and nutrition program before protein powder. However, after 3 months, 6 months later, such as no time limit, if you want to do sports without the protein you can meet. You don't have to qualify for a time, use dust.
Is Protein Powder Harmful?

Protein powder is made of milk, not synthetic, but natural. The healthier the milk is produced, the healthier the powder. This is the determining factor among the products. It is healthier than bread at the table of millions. But when examined in depth, milk-related problems carry many protein powders.

In some people, milk can cause allergies, acne, and gas & bloating problems. Those with lactose allergy may prefer isolated whey.

Protein powders or protein do not harm the kidneys. However, people with problems in their kidneys should consume careful protein and therefore consume careful protein powder. Since consuming protein in general will make the body's pH balance acidic, drinking plenty of water will be beneficial for people who want to develop muscle.

About protein powder, heart attacks, artificial muscles, sagging muscle to form the hold; superstition to very fast muscle building, abnormal growth. However, the benefits and losses of the product are as summarized, not as much as an actionable supplement.

Now we come to the exciting part of the article. Let's say we eat a lot of protein, do we encounter any negative?

First, none of the aforementioned studies showed that those receiving excess protein experienced a drawback. These studies were conducted on active, healthy young people.
Is Protein Harmful to the Kidneys?

In humans with healthy kidneys, it was tested up to 2.8 times the mass and no adverse events were encountered ( 1 ). For people with healthy kidneys, there is little concern about protein intake, but it is recommended to increase protein intake slowly and consume plenty of water ( 2 ).

However, protein is definitely a nuisance for unhealthy kidneys. Therefore, limitation of intake may slow the increase of renal problems ( 3 ). 0.6 grams per kilogram is recommended ( 4 ). However, you should consult your doctor about your specific circumstances.

In fact, this is the point where things get confused, because it is not easy to see if our kidneys are healthy.

Kidney problems don't show up early. Therefore, it is very important that especially those who consume excess protein do research on kidney health and those who see any abnormality in urine should consult a specialist physician immediately.

Kidney problems are a serious issue, ranked 9th among the causes of death. In particular, animal proteins are much more distressed than vegetable proteins at the point of creating kidney problems ( 5 , 6 , 7 ).

If you experience an abnormal condition, it is normal to investigate. Not to panic or blame something.

Is Protein Harmful to the Heart?

There is no negative relationship between protein and heart. TV, newspapers and families concerned about protein; especially if they claim that grew the heart of whey protein powder, these allegations are known only within the borders of Turkey.

On the other hand, according to the American Heart Association, saturated fat-containing protein sources may adversely affect heart health ( 8 ), but these claims seem to be rebutted in the recent meta-analysis ( 9 ).

So you don't have to worry about your heart when consuming protein.

If you are taking steroids, or if you intend to take them, you may have many potential problems with heart health. This isn't about protein, it's about dust.

Is meat harmful?

Recently, there have been publications showing the cancer-related risks of meat consumption ( 10 ). In fact, research on this issue can not produce a very clear result. We still don't know exactly what it is, because it's hard to investigate.

There are still serious risks. This is related to the type of meat and the way it is cooked. As this topic is not as simple as our previous bets, and probably because the reader doesn't care about the details, I find it sufficient to summarize the researchers' comments on Examine:

• Consuming red meat every day involves a serious risk of cancer, especially bowel cancer. Organic meat 1-2 times a week does not look problematic.

• High consumption of processed meat (sausage, salami) is to play with fire.

• Playing with fire (overcooking, frying) is playing with fire. Therefore, different cooking methods should be preferred.

Is Whey Protein Harmful?

Okay, protein is probably not harmful to healthy people; but protein powder? Because they say “not natural“? Look, Professor. Dr. wrote an article in the newspaper, under no research or anything like you put under, but we should stay away from protein powder. He doesn't say why, but there is one he knows ne What do you say, Heavyweight?

Obviously, this interesting question in the face of my hand entangled my foot. Protein powder is a food, just like anything you buy at the market. Hormone is not a pharmaceutical, chemical, synthetic product. Whatever it is, it's protein powder. If you do not have a milk problem (such as lactose allergy), you will have no problems with protein powder. In fact, if you have problems with milk, milk whey protein powder and milk protein to benefit, you do not trigger allergies ( 11 ).

For God's sake, is there any academic work the world accepts? There are teams that have meticulously interpreted the works mentioned above. We've never seen anything like this in any of these teams. Somehow these problems are only in Turkey, hmmm ...

Everything discussed in the media on this subject is the product of ignorance, with no scientific background. Just like the ministry-approved cheese you go to the market, you get the protein powder approved by the ministry from pharmacies, stores, the Internet, your friend, your gym and so on. You can take.
Then Do You Know Why Doctors Say Harmful?

We heard this statement in abundance, and we respect that.

If you think this way, you should understand that being a doctor, or even being a direct kidney doctor, does not guarantee that you know anything about protein powder.

Yahu in the world is constantly coming up with something new, will I know everything about sports forever? Of course not. That's why people become specialized in their expertise, become experts in limited areas, even those areas are constantly changing.

What do they know about the production of powder that we and the experts we follow don't know? If they know, why are they telling this in the media?

The place to do science is academic studies, creating media speculation is not science! Let them work out, let them teach the world.

Please…
E, these Protein Milks?

We see that whey-based ready-made protein shakes, protein milks, have become widespread in the market.

As a matter of fact, the sportsmen proliferated, and as the sportsmen increased, the big milk brands and not the small protein powder brands awoke to this situation. They made protein milk.

What's the difference from this dust box? Why doesn't anyone say anything to milk?

We leave it to you.
Summary: Practical Tips on Protein Powder

To sum up, you've read a lot:

1- The protein we need to improve the body is not much. Many of us go into material and moral trouble to buy unnecessary “expensive candies!! We can meet this need without much difficulty from plant and animal sources.

2- If we cannot meet this, especially during the fat burning period, this will be necessary, protein powder will help us meet our needs. So dust makes life easier.

3- It may be beneficial to consume more protein or need. Excessive consumption does not cause any health problems in healthy people; but if you have any health problems, it is more appropriate to eat according to the advice of your doctor.

5- Excessive meat consumption can be harmful as well as unnecessary! Protein is not only found in meat, or just animal sources. Vegan nutrition can also be developed to complete muscle .

6- If we need to use protein powder, we can use it at any time. It does not have an age, it does not need a sports experience, there is no pre - post condition.

7- Protein powder can be used as written on the package. No hokey!

8- There is no such thing as every expert will be right every time he says it. You must use your mind, no one will think of you more than you!


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Atkins Gluten Free Protein-Rich Shake, Dark Chocolate Royale, Keto Friendly, 8 Count

Orgain Grass Fed Clean Protein Shake, Creamy Chocolate Fudge - Meal Replacement, Ready to Drink, Gluten Free, Soy Free, Kosher, Non-GMO, 11 oz, 12 Count

How is body building done?

One should talk about what he knows. I've been interested in bodybuilding for a while and I know a few things about it. In that case, not to fall into words 

First of all, let's differentiate between bodybuilding and fitness, although we like to call bodybuilding what we do, what people are looking for nowadays is not a gigantic body, but rather a structured body that has become more structured and has reduced fat. That's why it's more of a fitness class.

In the past, access to information in this sport was much more difficult than in any other subject, and in time it caused some non-scientific, questionable information to spread from ear to ear as if it were true. Now it is very easy to access information and if one wants to improve himself in one field, he can easily get scientific information from experts. However, despite all these possibilities, many ideas that are still unrelated to reality continue to spread in error. So much so that sometimes I don't know what they're talking about, but it's not about bodybuilding. Already those who voiced these mistakes are more interested in this sport and abandoned or completely excluded from the event. Let's see what some of the most common misconceptions are:

Turning oils into a safe: This is still a popular issue even in these days. The day goes by that the legend of turning the oil into someone's mouth is not spilled. Fat and muscle tissue are completely different structures. And none of them turn into the other. What happens is to increase muscle volume and dissolve fat as a completely independent process. Mostly these two cannot be done at the same time. If so, our most oily one would become the most muscular one after a while, as the fats would be turned into muscle. If there is too much fat in our body, you first need to pull those fats up to normal levels and then move on to build muscle. Muscles hang when you stop the sport: the body does not want to keep muscle in the body does not use. This is because the muscle is a tissue that consumes a large amount of energy. Our body is always in “survival” mode. So it is focused on making the best use of resources for survival. So it doesn't care how aesthetically you look, it only cares about managing the body appropriately for survival. So he wants to get rid of unnecessary energy consuming things he doesn't use. Actually, when you quit the sport, your muscles become atrophy without anything to hang around, so the surplus muscles that you don't use are lost by destruction. If something is hanging, it will be excess fat in the body. Astronates who stay in space for a long time regularly exercise. Think about why? Since they do not use their muscles at all in a gravity-free environment, muscle ratios begin to fall below the normal level. However, even a person who does not do sports sedentel in the world walks, sits, gets up and provides the work of the muscles against the resistance created by gravity. But the muscles of astronates do not encounter such resistance in a gravity-free environment. So sport is a must for astronates. If they don't, their bodies won't sag, instead they'll lose enough muscles to walk when they're born. You lose what you don't use, it's that simple. There's nothing to hang around. 6 months - 1 year to be like Brad Pitt: I've always wondered about the source of self-confidence in this man. These people probably live life in easy mode. Even Brad Pitt himself wondered how they would do it when he hadn't done it in a year. I guess they think the human body can handle the dough. No such thing. They are the same people who think they are Arnold Schwarzenegger when their abdominal muscles starve. Over time, women who do fitness look like men: Testosterone is the hormone that helps build muscle in men. No matter how much work is done without proper testosterone hormone and proper nutrition, muscle cannot be built. In women, this hormone is found in a very small amount compared to a man. Therefore, it is impossible for a woman who does sports to appear muscular like a man naturally. In the media, here and there, all of the muscular and male-looking women that you see here reach those bodies by taking testosterone hormone supplements from the outside. No woman can accidentally get the result that a man will take over the years by revealing all the truths of sport. They just get tight. This is a desired image. Protein powders swell muscles: Protein powders are made from whey. It has an extra sweetener and preservative. It does not contain any substances which are used to swell muscles. What happens is that the protein, which is better fed in terms of protein, improves itself better. I will discuss this in more detail under the heading of additional nutrients.

Since we have deleted some wrong information from our minds, let's come to what we will pay attention to while we are doing bodybuilding. First of all, while starting this sport, let's start to do this sport for a long time. Because this is a long-term sport and you need to work hard for a long time to get the fruits. For example, if we didn't think about doing 4-5 years, I think it might make more sense to turn to different sports. In fact, going to the gym for a long time may sound scary for sedentary people, but because this sport is a lifestyle and the returns are too much, you will start to feel strange when you don't do it anymore.

So what are the points we should pay attention to?

Continuity : This is the most important thing in sports. You should convince yourself to take you to the gym regularly. I'm not talking about your 10-day holidays or very urgent engagements, but the quits you've made over time and the reboots keep the yield from this sport to a minimum. If this is something you've done and you've put your time to mind, why would you take a break? Already an important part of life is to decide to do something and continue to do it. Don't expect to be motivated, discipline, go and do it. These people are very common. They come to the gym and enjoy forty hair, gain the heaviest weight to push their own body, the slightest mistake in nutrition is unacceptable to them. But after 3-6 months you won't see them in the gym. Because they quit. Do not exaggerate, but ensure continuity. Training : Although there are many different working methods and training programs, the movements are almost the same. Nobody needs to rediscover America. You choose a training program that suits you, but the advice I will give you when implementing this training program will be very clear.

Know exactly where you work: In order to get the most out of your training program, you need to know which muscle groups are working in which movement. Let me explain the reason as follows: When performing the relevant movement, the muscles of the target region are first activated, then the less active auxiliary muscles are accompanied. For example, if you do not know that you should pull the cable pull down movement, which is one of the basic movements, by using your back muscles, you will put the load on the forearm muscles and do most of the work. In this case, the day back training will not make sense and your back muscles will not grow.
Exercise in exactly the right form : people work with weights above their capacities to satisfy their egos, but not to exercise their muscles correctly. For example, the bench press movement is one of the basic movements that determine the psychological hierarchy in the gym. Nobody cares how many pull-ups you make, but for everyone, the weight entered in the bench press is important. It is a common mistake not to lower the benchpress iron to the chest in order to lift heavier weight, especially for those who are new to this sport. They take the bar down to half, and lift it back and think they're doing this. However, the chest muscles do not come into play in terms of the distance they lower, the back arm is the auxiliary muscle group doing the work. This way, the chest muscle is not operated. What these people should do is to put aside their egos and lighten the weight and bring the bar down to their breasts. Or incline bench press or barbell shoulder press to lose weight in weight to begin to play your waist, your butt to move forward by disrupting the form of movement that weight is a heavy weight for you. This takes the stress of your weight from the target muscles and distributes it to different muscles in the body, and at the same time it creates the risk of injury due to disrupting the movement form. Therefore, choose reasonable weights, 6-8 or 10 repetitions in a regular form and do not remove any weight you can not do.
Follow a logical system in your programs : aim to run one muscle group once or twice a week. For example, the first day of the driving groups (chest) and a small muscle group next to work. On the second day, train one attractive muscle group (back) and another small muscle group. This allows different muscle groups to rest as much as necessary for the previous day's workout, and to complete your training cycle without putting too much strain on the previous day's workouts and joints.
Pay attention to training time: Your training time should not exceed 50 minutes - 1 hour. If you ask me why, I don't see any reason to go beyond that time. If it does, you're doing something wrong. Let's say you are running a large muscle group and a small muscle group as is common in a training session. For example, you will train your chest muscles and then your biceps muscle. You can make up to 5 different movements for the chest muscles and 3 for the biceps muscle. All these movements should normally end around 50 minutes. If it doesn't end, you're probably keeping the rest periods between sets longer than necessary. Or you have an irrational training program. Scientifically, the body begins to secrete cortisol, a hormone that breaks down the muscles of the body. This will do more harm than good. No good bodybuilder will exceed these training periods. You should be able to finish your movements during these periods without resting and maintaining your training intensity.
Move from big muscles to small muscles: Small muscle groups already work as secondary muscle groups as you work out your large muscle groups. For example, when the chest is working, the triceps muscles are activated because you are pushing. Or because you do traction while running the back, the forearm, that is, the biceps, works secondary to your muscles. Chest, back, shoulder and leg muscles, which will be considered as large muscle groups, should be worked in the first part of the training and then you should run small muscle groups such as forearm, back arm and stomach muscle.
Pay attention to negative repetitions : Pay attention to negative repetitions is the factor that makes a big difference. Negative repetition means that when you begin to make any movement, it is the action you have taken to restore the weight you lifted or pulled. For example, in the dumbell shoulder press, you pushed the dumbbells up and do not quickly leave them unresponsive to bring them back to their original position, but at this stage you apply the resistance slowly to the initial position. For example, if you lift the dumbbell in 1 second, lower it in 3 seconds so that the case works better by applying a continuous resistance. Otherwise, uncontrolled negative repetitions will interrupt the stress applied to the muscle.

Nutrition: A newcomer can quickly gain muscle for the first few months, even if he does not pay attention to what he eats, but then the body enters a period in which muscle intake requires more nutrition and work. After that, if you continue to work without taking as much nutrients as necessary, you will start to take muscle and lose the muscles. Because what happens when you train is to create microscopic tears in the muscles. Muscle building is the process of repairing these microscopic tears with the necessary nutrients entering the body and making them stronger than before. When the necessary nutrients do not enter the body, the muscle remains only when it is torn and shrinks. For this reason, you should calculate your protein, complex carbohydrate and healthy fat ratio according to your body weight and get your daily nutrients at this rate. It is also vital that you understand more or less than cooking. Not every cook is an athlete, but every bodybuilder has to be a good, bad cook if you don't have special servants like celebrities. Because you do not eat the things you eat for 2 months, such as diet, you will consume constantly eat you need to satisfy you as a flavor. That's one of the main reasons why they quit, people can't manage to make good dishes that appeal to their palates and eyes. Naturally, after something, this is unbearable because the things they eat sound like straw. You should bring out the chef in you using different sources of protein and carbohydrates, different cooking options, vegetables and spices. Sleep : Obviously not a subject I can hardly stitch. Some say there's no substitute for going to bed around 10:00. Not necessarily, but I don't remember sleeping at those times except when I was sick. However, it is better not to exceed 12. Go to bed and sleep for 8 hours.

Benefits of bodybuilding:

These benefits are actually situations that allow you to go to the gym for a long time by making it a pleasant routine, not a grind. People who already do it for a long time never go to the gym by scuffing their feet, but they continue to do so because they enjoy it. Now I'm going to talk about some of the benefits that I have observed in myself.

It empties and relaxes: No matter how stressful you go to the gym, the six weights you lift are a place where you can't think of anything else. You can use your reset head at the end of the sport.
Keeps you away from bad habits: It is not a lifestyle compatible with alcohol and cigarettes. Alcohol is unnecessary, empty calories. Worse, both alcohol and cigarettes significantly undermine protein synthesis, a process that allows the body to use nutrients entering the body. In short, you can't.
It teaches patience and long-term gain: it makes you mature for life. Hard work doesn't put people.
You make good friendships in the beautiful gym: Although it is an individual sport, it is a shared sport in which solidarity exists intensively. It allows you to make many friends on this occasion.
It makes you look better: So…
It allows you to take precautions against muscle loss and bone resorption at later ages: People begin to lose muscle masses and experience bone resorption during old age. This sport will increase muscle tissue and will help you maintain your bone density, you will take precautions against this situation.
You have much less body pain than inactive people: If you have a variety of pain in your body, your muscles are strengthened and the load on your spine and joints decreases, so you can quickly get rid of them. I remember having used back pain because I was a tall person, now my back is the most painful place.

How we don't get hurt:

Injuries are an important problem in bodybuilding. However, if you take precaution, you minimize this risk. Not to be injured anatomically you need to know your body more or less and know which movement works where. Rotator cuff muscle is the most common injury in bodybuilding. This muscle allows you to turn your arm attached to your shoulder joint at different angles. One of the main reasons for the easy injury of this vital muscle is that over time, all the muscles around the shoulder are strengthened and not able to withstand stress as the weakest link when making movements. And once you're injured, you're unable to do almost all of the upper zone movements because it's in a critical zone. Moreover, the recovery process is very slow since there is not much circulation in that area and you do not have enough chance to isolate this muscle from the movements in your daily life. Therefore, you should attach the donkey to the stake and pay special attention to warming this muscle at the beginning of each workout. In fact, this muscle is very easy to heat. You can avoid rotator cuff injury by doing two exercises before I start training.
For the sake of simplicity, I will share these visuals and explain these movements. First, choose a very light dumbbell that will not exceed 1-2 pounds. And, as shown in picture 1, with the arms up, position them facing up and lift them back.


Then take the other action seen in the second picture, spread your shoulders sideways and close them back with the arms in the facing position. It is enough to make 2-3 sets of 10 repetitions.

In addition, you should always pay attention to the way certain movements are performed so as not to injure the same muscle. For example, the most open time bar for shoulder injury in the benchpress movement is when you get it back from the platform and put it back. This causes the stress on the chest pressure to be applied to the rotator cuff, which is completely on the shoulder for a short time. You should stick to the right technique in the bench press. This technique is performed by joining the shoulder blades and taking back the shoulder. If you do not take your shoulder back and leave it in front, you will be injured because you will give stress to the shoulder while applying the movement. When you lie on the bench, the platform will remain high and you will have to take the shoulder forward and take it out of the slot to get it back. In addition, the bar should move to the middle-lower part of your chest. As the bar down to the upper chest shoulder level gives the stress all over the shoulder, you have chosen a guaranteed way to crush the rotator cuff.
Another popular area of ​​injury is the neck. Too heavy. When you force yourself, there is no strength in the target muscle and the movement is disfigured and stress begins to spread unevenly to other muscle groups and joints. For example, you pushed the bar up to the bottom of the cable push down movement that works with the reel for the rear arm, but instead of removing it slowly when you lift it up, you released the reel quickly and in this case, the stress left in your position makes you feel up to your neck. In this case, you may notice that you have more neck than your back arm when you make the same movement on another day. Or z-bar with the biceps curl movement when you shake with acceleration neck and lumbar hernia is invited. If you feel a joint pain in any part of your body other than muscle pain, you should rest the area for a while by detecting the error that caused it.

Budget issue:

Turkey budget because of the expensive meat in a challenging side of this sport is available. But think about it, when you go out, you eat, 70 grams of meat made with a bad fat food will be half a kilo of meat. Moreover, these foods are not very healthy. Almost everything eaten outside was badly prepared with grease. It means more savings than cheap oil. Margarine, cotton oil, which you will not prefer in many kinds of kitchen oil is widely used.

Additional nutrients:

It says besin Helps you burn fat! ”Or alman Helps you get muscle! Ek It does not say ar Burn fat! ”Or“ Muscle! ”. In fact, the benefit of these products to do the job they claim is around 5-10% at most, often with virtually no effect. Supplementary foods have a large commercial market. Therefore, these products are marketed with the feeling that there will be a deficiency if not taken. At the same time, some popular doctors who speak very wrong about it cause misunderstanding. And even when there's no scientific equivalent to what they say. Canan Karatay is the most rotting one. Protein powder, the most popular supplement, is made from cheese. In addition, some amino acids (we can say the digested form of the protein) and sweetener are packaged with addition. However, while claiming that protein powder is harmful, the basis of these products is to enlarge the muscles while enlarging the heart and trans fat. However, these products do not have a substance that will increase the muscle effect nor trans fats. Protein powders do not enlarge muscle. What happens is that the muscle, which is fed better as protein, naturally has a faster recovery. Canan Karatay describes steroids when he talks about protein powders. Obviously, he mixed these two. And he continues to make these statements because he knows that he has attracted attention in the media. However, biscuits containing sweeteners, preservatives and sugar you buy from the market are more harmful than these products. While these products cannot be viewed from a different point of view than the chocolate sold in the market abroad, in our country these products are packaged and entered into the box and their prices are high due to the dollar exchange rate, thus creating great expectations.
The idea that protein powders are harmful has no place in the world. If you had asked anybody interested in sports abroad, your reaction would be something like, siz Brother, are you crazy, what are you doing? ” The scenario is that the man's son used uncontrolled steroids (I'll explain what this substance is) and of course the most striking thing in the house is not the tiny steroids, but the protein powder, which is sold in 2.5-pound canisters. Already because the name of the scapegoat is declared immediately. And it's said, "My son died of protein powder." If something is going to kill you, it is enough to kill you by disrupting your body and hormone system without even having to use pounds of weight. The problem in the media is that when steroid and protein powder users die for a steroid-related cause, which can be a lethal substance, the crime is attributed to protein dust. Steroids are actually used in medicine for purposes such as cancer and aids, such as excessive muscle and loss of strength in patients suffering from some fatal diseases, such as providing rapid muscle recovery. It is very harmful. It can permanently damage the internal organs, especially the liver, kidneys and heart, shortening your life and causing sudden death. However, just as one of the two ribs that will be broken when a heart attack is given to someone who has a heart attack is not calculated in a fatal situation. Although steroids do not kill, there are many damaging types of creep. A healthy male body regularly produces a certain amount of testosterone. But when you take too much testestesterone from the body through steroids, after a while, the body starts to stop its natural production because it gets too much ready from the outside. And because the testosterone is not produced when the medication is discontinued, the female hormone estrogen in the body begins to come in excess. This causes problems such as gynecomastia, long-term or permanent sexual dysfunction and infertility. There is no guarantee that you will get rid of these problems after you stop the medicine because you play with the body's hormone system. And it's up to him to start working right again. Finally, Turkey also probably fake version of passes made under these stairs to your hand if you want to reach these drugs. And you can't understand the difference.


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Scientific Ways to Gain Lean Muscle Mass

If you're a weight-lifting person in the gym, you not only lose some fat, you also gain a little lean muscle mass .

In this article; muscle augmentation mechanisms and why most women cannot gain large amounts of muscle mass while working with weight.

Although there are different types of muscles, such as the heart muscle (your heart), there is some proven information about the skeletal muscles that are only curious about their functioning. For example, skeletal muscle is composed of yarn-like myofibrils, muscle fiber-forming sarcomers, and basic contraction units.

650 skeletal muscles in the human body contract when they receive signals from motile neurons triggered by a part of a cell called a sarcoplasmic reticulum. The moving neurons tell your muscles to contract, and the better your muscles receive signals from them, the stronger their contractions.

A person who does the Powerlifter sport can lift very heavy loads, even if it doesn't look too muscular. This is due to the ability of these athletes to activate their moving neurons and to contract their muscles better. This explains why powerlifter athletes are able to lift more weight from them, although they are relatively smaller than bodybuilding athletes. Moving unit reinforcement (neurons) also help explain why some of the movements start to come easier after practice and most of the initial strength gains are in the first sets. Muscle growth tends to occur more consistently after this initial strength gain period. Because after this period, the person is able to activate the muscles more easily.

To learn the best training program ever, take a look at the “ Best Scientifically Proven Bodybuilding Program ”!
Physiology of Muscle Growth

After exercising, your body repairs or replaces damaged muscle fibers through a cellular process where it fuses the muscle fibers to form new muscle protein strands or myofibrils. These repaired myofibrils increase in thickness and number to produce muscle hypertrophy (growth) ( 1 ) Muscle development occurs when the rate of muscle protein synthesis is greater than the rate of muscle protein degradation. However, this adaptation does not occur when lifting weights. Instead, it occurs while relaxing.

So how do you add muscles to your muscle cells? This is where satellite cells come from and act as stem cells for your muscles. Once activated, they help to add more nuclei to muscle cells and thus contribute directly to the growth of myofibrils (muscle cells). Activation of these cells can be a variable that allows some bazı good genetically ”people to develop large muscles and makes other people“ difficult-winning people. 2 ( 2 )

In one of the most interesting studies in the last 5 years; found that those who were the “extraordinarily responsive ine to muscle development were able to activate 23% of satellite cells with a 58% myofiber hypertrophy from an exercise. Modest responders, with a growth rate of 28%, activated 19% of the satellite cells. It should be noted, however, that some people known as "nonresponsives" in the study have grown at 0% and, in parallel, have activated 0% of satellite cells. If we set off from this study; the more active one can activate these satellite cells, the more growth they will get. So how can you activate these satellite cells to increase muscle development?

Muscle Building Techniques

The main thing underlying all the progression of natural muscle growth; consistently achieving the ability to put more stress on the muscles. This stress plays an important role in the growth of a muscle and is an important component to distribute homeostasis in your body. Stress in homeostasis and subsequent disintegration lead to three main mechanisms that promote muscle growth.
1. Muscle Tension

To build muscle growth, you need to apply more stress to your muscles than you have ever experienced before. So how do you do that? The main way to do this is to gradually remove heavier weights. This additional tension on the muscle allows them to alter the chemistry of the muscle by allowing growth factors, including mTOR activation and satellite cell activation. ( 3 )

Muscle tension also significantly affects the connection of the most moving units with the muscle cells.

The other two factors help explain why some people may be more powerful than others.
2. Muscle Injury

If you experience any kind of pain after exercising, you will experience local muscle damage from exercising. This local muscle damage causes the release of inflammatory molecules and immune system cells that activate satellite cells to act. However, you don't have to feel pain to make this happen. Instead, damage from training should be found in your muscle cells. Typically, this pain decreases over time by other mechanisms.
3. Metabolic Stress

When a person experiences a burning sensation in his muscles or a “pump en effect while exercising, he is beginning to experience the effects of metabolic stress. After the bodybuilders said that their “pump” effect caused their muscles to grow, scientists began to investigate this issue. After further investigation, they concluded that the “pump” was a significant effect, as it was said.

Metabolic stress causes cell swelling around the muscle, which contributes to muscle development without increasing the size of the muscle cells. This is due to the addition of muscle glycogen, which helps swelling the muscles with the development of connective tissue. This type of growth is known as sarcoplasmic hypertrophy and is one of the ways in which people have greater muscle appearance without increasing their strength.

How do hormones affect muscle development?

Hormones are another component that is largely responsible for muscle growth and repair due to their role in regulating satellite cell activity. Insulin Growth Factor (IGF) -1, particularly Mecho-Growth Factor (MGF) and testosterone , are the two most important mechanisms supporting muscle growth.

Testosterone is the main hormone that most weight training people have in mind. The idea that testosterone increases protein synthesis, inhibits protein degradation, activates satellite cells and stimulates other anabolic hormones appears to be valid. Although most of the testosterone is required in the body and is therefore not suitable for use (up to 98%), your strength training not only releases more testosterone, but also makes your muscle cells receptors more sensitive to free testosterone. Testosterone can also stimulate growth hormone responses by increasing the presence of neurotransmitters in the damaged fiber region, which helps activate tissue development.

Insulin hormone (IGF) increases protein synthesis, facilitates glucose uptake, breaks down amino acids (protein building blocks) for uptake into skeletal muscles and activates satellite cells once again to improve muscle development. In this way, insulin regulates the amount of muscle mass growth.
Why do muscles need rest to develop?

If you do not provide enough rest or nutrition to your body, you can reverse the anabolic process after training and put your body into a catabolic or destructive process. The response of muscle protein metabolism to resistance exercise lasts 24-48 hours. Therefore, the interaction between protein metabolism and each meal consumed during this period will determine the effect of diet on muscle hypertrophy. Keep in mind that gender, age, and genetic factors affect your muscles' level of development. An example would be given; men have more testosterone hormones than women, allowing men to build bigger and stronger muscles.
Why Not Fast Muscle Growth?

Muscle growth takes time and is a relatively slow process for the majority of people. Generally, people do not see visible growth for several weeks or months. Because the first change in the body takes place in your nervous system so that you have the ability to activate your muscles.

In addition, humans possess different hormonal output ranges, muscle fiber type, muscle fiber count, and genetics, as well as different satellite cell activation that may limit muscle development. In the process of developing muscles, the rate of muscle protein synthesis must exceed the rate of muscle protein degradation to ensure that you are doing your best. This requires that you take an adequate source of protein (especially essential amino acids) and carbohydrates to help facilitate the cellular process of reconstructing the damaged muscle tissue.


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Nutrition for Successful Muscle Building (All You Need to Know)

You want to build muscle and have an extremely fit body that grabs everyone's attention?

So what are you supposed to do and eat when you're ready to reach your dream body? You don't know exactly?

I know how you feel, because it took me four years to separate the most important information from the junk and apply it to the body I want.

But I have good news for you, you don't need to row for years without knowing what to believe as I do.

Because in this article you'll be able to learn and put into practice all the information you need to know in your diet to transform your body.

At the end of this article:

What is Bulk?
How many calories should you consume to build muscle?
What's the trap you shouldn't be doing when you're bulking?
How should your macro distribution be?
Does muscle build up without Bulk?

You will learn the answer to questions such as. So you can reach the fit body of your dreams by taking the steps you need to take correctly.

So let's get started right away vakit
WHAT DOES THE BULK SAY?

First, let me tell you what happens quickly in case you don't know what it means to do bulk.

Bulk 's word meaning volume, heap. However, in bodybuilding, it means the period in which you aim to build more muscle by consuming more calories than you eat and burn .
WHY BULK?

The first thing I want to talk about is “why should we bulk?”

Can't you get your dreamy muscular and attractive body without bulking?

The most remarkable thing is that your body's ability to make muscles has a very strong relationship with the amount of food you eat.

So if you're thinking of building muscle as fast as possible, you're supposed to be doing the right thing in your diet.

DO NOT eat enough protein!

If you want to build muscle as fast as possible, you need to consume enough calories in addition to the amount of protein you eat. If you don't eat enough, your body won't build as much muscle as you can!

Yes, this may be a little different in the first 6-12 months of starting sports. Beginners can make muscle even when they are being fed in the calorie gap in sports… but ultimately you need to eat a lot of calories to reach an impressive body and build muscle fast.

We get a certain amount of energy from our food and drinks every day. Our body spends a certain amount of energy in various activities.

This relationship between our energy expenditure and energy (calorie) intake is called energy balance .

For example, to lose weight by creating a negative energy balance ”calorie deficiency” is necessary to create, otherwise it is not possible to lose weight. You can reduce your calorie deficiency by eating less calories than you do in a day.

For example, what you gain when you lose 2000 pounds of calories and lose weight, creating a 500-calorie deficit in your diet when you start to consume 1500 calories will begin to lose weight.

However, the lack of calories in the diet (trying to lose weight) creates some negative conditions in the body.

1. Low-calorie nutrition reduces the body's ability to synthesize muscle proteins.

In other words, the body can not do as much muscle as it can normally do while feeding on calorie deficiency .

2. While the body's calorie deficiency anabolic hormone levels decrease, catabolic hormone levels increase.

Decreased testestorone and increased cortisol hormones make it more difficult to build muscle when you are eating a lack of calories. (The body is generally in a more burning state)

3. Decreases performance in training

Have you ever felt the performance of your training decrease when you eat less than usual?

When you are just starting to lift weights or work your muscles in a way, you can build muscle despite the lack of calories and you may not feel the effect of calorie deficiency in this period. (the first 6-9 months you start sports are in a special period called “nooby gains…… but that's the subject of another article)

However, longer-weighted athletes know how much their performance in the sport is affected when they are fed with a lack of calories. If you've been through this, you know what I'm talking about.

Decrease in performance of the sport also affects your muscle building. While it can do 8 reps with 80 kilos, falling to 6 reps with 80 kilos is not a constructive thing in terms of muscle development.

You can better understand why a golden rule of muscle building is in my video .

In short, eat as much chicken as you want, salad, bulgur pilaf and high quality meals, if you don't consume enough calories, your muscle development will not progress as you wish.

I'm not saying that the choice of quality food is not important, but the kind of food you eat is not enough to make your body look muscular, lean and remarkable.

For these reasons, if you want muscle development in the best and fastest way, you should definitely not eat in the calorie range.

The easiest way to do this is to consume a little more calories in a day than the calories you burn.

In short, if your goal is to build muscle in the fastest way, you should risk some fat. But you must be very careful in doing so. You ask why? Let's talk now.

WHY LEAN BULK? (Lean = lean, lean bulk)

If you need to consume more calories than you just burned as we talked about, should you eat everything that comes before your bodybuilder?

This is where bulk programs often fail.

There is a bulk trap ları in which athletes, who feel that it is important to build bulk to build muscle, begin to bulk and step in the right direction, and I don't want you trapped.

It is generally advised by instructors or some bodybuilder that you should eat more calories than you should eat in a day to make bulk.

But it's getting you away from the body you want to do.

As a matter of fact: You don't need as much calorie excess as you think.

The mistake of giving Bulk advice is that a large excess of calories is considered to be more effective than a small excess of calories.

This is not true. The amount of muscle your body makes with a 10% calorie surplus is no different from the amount of muscle it makes with a 30-35% calorie surplus.

You may have thought that your body would make more muscle by eating more food with a 30-35% calorie surplus, but you should understand that; No matter how accurate you do everything, your body has the capacity to build a certain muscle over a period of time.

The calories you consume on it will be stored in your body as fat instead of turning into a muscle, and you will quickly see that your belly starts to come out.

Take a person who considers 2000 calories to conserve weight. There will be no difference in muscle building between consuming 2200 (+ 10%) calories by creating an excess of calories for muscle building and consuming 2600 (+ 30%) calories.

The body can make a certain amount of muscle at a certain time, but because of the excess of 30% of the calories used to make a portion of the muscle after the big part will begin to turn into fat.

You might think: If you give a worker 500 bricks every day instead of 300 bricks to a worker who can place up to 300 bricks per day to build walls, the worker will not be able to build the wall faster.

These excess bricks will start to accumulate around day by day, and they will stack up and cover a large area.

You can think of these bricks that accumulate around as oil. When you give excess calories to your body, the body will store the excess fat after the energy it uses for muscle.

This excess lubrication will not only distract you from the le atlefit ”appearance. Your fat storage rate will increase and your muscle building speed will decrease.

Because the body's fat level increases as the body's response to insulin begins to decline.

Insulin is a hormone that allows nutrients to enter their cells.

As a result, the proportion of fat in his body increases :

Your body's fat burning capacity is decreasing.
The probability of gaining weight increases.
The amount of protein synthesis is decreasing. (gains are decreasing)

In other words, the amount of muscle building decreases. For this reason, to keep the fat you get while muscle is the lowest "lean bulk" that is to do lean bulk is important.

It is also a good way to start this journey by getting rid of your excess weight before starting the bulky.

That's why it's important to have the best results when you start lean bulk after men reach 10-12% fat and women 20-22% fat .

In addition, the level of testosterone decreases while the level of estrogen increases.

As everyone knows, testosterone is one of the most important hormones for muscle development and high levels of estrogen cause the body to retain more fat.

In this way, let me build muscle to begin to excess fat will slow down muscle development and gradually increase the rate of fat.

And when it comes to the end of Bulk, it's going to be a long and painful way to burn all the fat while protecting your muscles. (Believe me, I know firsthand how bad it is)

As you can see, being greasy affects you in three ways. Over-lubricate:

Slows down muscle development
Increases oil storage rate
The amount of fat you need to get rid of is finally increasing

That's why making ”dirty” bulk (short of food) gives a bad name to “bulk ve and gives a blow to the idea of ​​feeding in excess calories.

However, eating in excess calories is a key point to maximize muscle growth and when the true strength of bulkin is done correctly.

Bulk's Correct Construction (LEAN BULK)

Now you know why it's important to bulk up correctly. How many calories should you consume in a day? How many of these calories are protein, how much fat, and how much carbohydrate is that you can effectively make your body?

To answer these questions for yourself, you can follow these very simple 4 steps.

By the end of these steps you will have found exactly how many grams of protein, fat, carbohydrates and calories you need to consume.

Are you excited? Beautiful. Let's start…
4 Easy Steps to Finding Target Macros:

1. Multiply your weight by 35-38 when you are male (multiply by 33-35 for women). The amount of calories you need to consume per day for lean bulk

The amount of calories burned in a day by everyone, age, gender, activity status, body type can vary according to many factors. So calculators and evaluating the resulting values ​​as final results.

Remember that the amount of calories released is a good starting point.

The way to get a good bulk is to make the necessary adjustments to your calories according to your body's response after a close start.

So a good point to start for lean bulk is to multiply your weight by 35-38. As long as you gain 1.5 to 2 pounds per month, you are doing lean bulk successfully. (1-1.5 pounds for ladies)

If you find that you can't gain weight in these values, you should increase the amount of calories you consume. (this is a natural process, we'll get to that soon)

2. Make sure you consume enough protein

For this, multiply your weight by 2 and eat up to grams of protein. For example, if you weigh 70 kilos, you should eat 70 × 2 = 140 grams of protein a day. This value is more than enough to provide muscle development.

Multiply your own weight by 2 and take a note aside.

3. Find the fat value you need to consume

When you multiply your weight by 35-38, 15-30% of the calorie amount should come from fats .

If you say 15% or 20% or 30% should come from oils, you should find the answer yourself.

Some people feel more energetic by eating more fat, while others feel better by eating more carbohydrates and less fat. This can vary from person to person.

On average, 15-20% of my calorie distribution comes from fats because I know that a higher carbohydrate diet affects my performance and overall energy level better, but this may be different for you.

For this reason, you can feed from fat in a range of 15-30%, this is a personal preference.

For example, if you need to consume 3000 calories, let's assume that we take 20% of this value. This indicates that 600 calories should come from fat.

Since 1 gram fat = 9 calories , it makes 600/9 = 66-67 grams of fat . It can be taken as 65 or 70 grams of fat for a straight account

After calculating your own calorie value, you now know how many grams of protein and fat you need to consume in bulk.

Now it's carbs.

4. After determining the amount of fat and protein, all remaining calories belong to carbohydrates.

1 gram protein = 4 calories

1 gram carbohydrate = 4 calories

1 gram fat = 9 calories

Now you can easily find out how much carbohydrate you need to consume.

Amount of protein to be consumed (found) x 4 = amount of calories from protein (x)

The amount of fat you need to consume (we found) x 9 = the amount of calories from fat (y)

weight x 38 (we found) = the total amount of calories you need to consume (z)

z - (x + y) = calories from carbohydrates.

When you find the amount of calories from carbohydrates, divide this value by 4 to find out how many grams of carbohydrate it makes. The value will indicate how many grams of carbohydrate you should consume per day.

Now you have the protein, fat, carbohydrate and calorie values ​​you need to consume to make the maximum muscle! Congratulations, you took the first big step in bulk =)

But remember: these values ​​are not final values. If you gain more than or less than 1.5-2 pounds per month, which is likely to see you, by adding and subtracting the amount of carbohydrate you consume per day, 1.5-2 kg per month, you should set up your diet.

This way, you will be able to find the ideal lean bulk point and make your body successfully.

So you can not lose weight, although you do all of them / you can not muscle ... What should you do?

As I mentioned before, you need to gain between 0.2-0.5 pounds a week to bulk effectively. (For women this value is 0.1-0.3 pounds a week)

So, what should you do if you gain less or not at all?

Given that you're running a well-organized program and giving your muscles enough time to rest, there's only one thing to do: consume more calories.

The point is that if you don't see a weight gain (which means increased muscle mass when you're in the bulk), even though you see it getting stronger in sports, you don't consume enough calories to maximize muscle development.

If this is the case, don't worry, this is a process that every successful bulk athlete (including me) can go through, and from that point on, you'll reach the ideal amount of calories for your body.
How many calories should you increase?

If you consume 2 grams of protein per kilogram, you don't need to consume any more protein. This value is more than enough when bulking for muscle development.

If you don't see an increase in weight, add 100-150 calories to the amount of calories you eat a day.

These excess calories should come from carbohydrates. So add 25-30 grams to the carbohydrate you consume per day and look at the course.

If you do not see a weight gain within 1 week 10 days, repeat step 2 and repeat this process until you start taking the right amount of clo.

That's how simple it is to make bulk successfully.

But there is one important exception that I cannot mention without mentioning.

You may have heard the term “hardgainer” or ct ectomorph.. Typically, it is tested for people who are fast in metabolism and have difficulty in gaining weight, and there is such a thing.

However, this does not mean that you cannot build g hardgainer ”yellow (ectomorph building) muscles, you only need to consume more calories than someone with endomorph or mesomorphs to see muscle growth.

For example, to see that a 70 kilogram hardgainer gets 0.5 kilos a week, it may need to consume calories as high as 3800-4000 calories.

In this case, if you have reached a point where you can't get the increase from carbohydrate continuously, you can go slowly to increase your calories from fats and proteins.

As a hardgainer, if you consume 7-8 times the weight of carbohydrate you consume per day and you can't gain as much weight as you want, it will be difficult to climb on top of it.

In this case, you can start to get the necessary calorie increase from some fats and proteins.

Yes, if you've read it here, you've learned a great deal about bulking effectively, congratulations !!
What kind of food should you eat to fill these macro values?

The majority (80%) of the food you eat should come from whole, unprocessed and high-value meals.

A few examples of good protein sources:

Chicken / Turkey breast
Egg
Milk, yogurt, cheese
The fish
Red meat
Protein Powder

A few examples of carbohydrate sources:

Bulgur pilaf / rice
Macaroni
Oat
Whole grain bread
Legumes (including protein)
Fruit
Vegetables (starchy vegetables: potatoes, corn, etc.), but also pay special attention to other vegetables!

A few examples of oil sources:

Extra virgin olive oil
Nuts
Oil seeds (sunflower seeds, kernels, flax seeds etc.)
Whole egg (there are many useful nutrients in the yolk)
Oily fish (salmon, tuna, mackerel)
Whole milk and dairy products (without exaggerating the amount)

Take care to consume vegetables and fruits every day. In particular, give place to green leafy vegetables such as spinach. In short, try to eat everything you buy from the grocery store.

If you do, you will be less likely to be affected by adverse nutrient deficiencies and you will generally feel better. This will reduce the risk of illness as well as good performance in the sport will affect.

However, I do not recommend that you make any serious changes to your diet without consulting your physician / dietitian if you have any specific requirements or circumstances.

In general, it is very important that 80% of the food you eat comes from healthy, nutrient-filled, unprocessed sources like this. But don't forget to enjoy life for the remaining 20%!

We do it all for a better body, but being happy in life is just as important as having a good body, and the good thing is that you can achieve both by staying within the limits I have described in this guide. This is one of the biggest advantages of calorie calculation.

So if you enjoy food such as ice cream, chocolate, popcorn, etc., as long as you stay within the macro value of this type of food you can eat without fear.

But if you don't just do the right things in this guide and do the right thing in the sport, you'll get fat instead of muscle.

So before I finish this guide, I will briefly focus on the most important points you need to pay attention to in order to build muscle. (I know we talked about a lot, but not without it)
A few important things to watch out for Bulk to be effective:

Give the necessary attention to heavy basic movements.

Compund movements such as bench press, squat, overhead press, rows, chin ups are essential for the muscle development of a natural athlete.

Because more than one joint and muscle groups work at the same time, you will be moving heavier loads than the isolating movements.

Over time, you can increase the weights you use seriously, and as weights increase, the amount of muscle you build will increase over time. (If you follow what we're talking about in the Bulk guide, you're going to have a terrifying body.)

Force yourself on every training session - but by applying a case of extreme movement, you can also cause overtraining.

Trying to outdo what you did earlier in training is key. For example, if you have made 8 bench presses with 80 kilos in the previous week, you should benefit from the principle of progressive overload by trying to do 8 reps with 82.5 kilos or 9 reps with 80 kilos this week.

In this way, you will be constantly pushing your muscles to adapt to a higher tension. When you do this for a long time, your muscles will grow, giving you the reward of your labor.

However, if you are moving excessively and the pain in your muscles continues for 4-5-6 days, you may need to reduce the number of reps and sets in your training.

The idea that “is much better“ does not apply here. Because the more important it is to keep your muscles working hard, the more important it is for them to recover and work again.

It is a good start to give a muscle group between 40-70 repetitions a week when starting new sports. This value can vary from person to person, as well as how long you go to sports.

A muscle group

So you can go above these values. If the muscles are well collected from training to training, you can push the boundaries over time and see what your body reacts to.

Consume plenty of carbohydrates and quality foods for your body and muscles to recover . In addition, at least 7-8 hours a day to sleep a good quality care.

Eat the li Delicious ”and“ Unhealthy ”foods you love during Bulk without exaggerating

One of the biggest mistakes made “I am already bulktay” to eat out of high-calorie food constantly.

When you do this for a few weeks, you can normally take 2-3 times the amount of fat you will get by lean bulk, and your belly starts to come out quickly.

So be careful not to exceed the target calories while rewarding yourself .
How long will it take to reach your dream body?

The more important it is to make everything right, the more important it is to have a realistic expectation.

If you expect things that you can't do physiologically from your body (for example, expecting a fitness model body in 5-6 months), no matter how good your results are, you'll be disappointed to think you've made a mistake somewhere.

However, there is a certain amount of muscle that your body can do at a certain time, and if you want to create an incredible change in your body that everyone will notice, you have to give your body time.
Time required for a truly impressive body

It is not possible to build up your body muscle to be a fitness model after the start in 2-3 months or even a year (unless you are a professional - if you are not doing this sport professionally, I would definitely not recommend using growth hormones and jeopardizing your health)

I'm not trying to demoralize this information. I want you to have realistic expectations.

The fitness trip is not a short ride, but you can expect significant changes in your body in 6-12 months.

Once you see that you can change your body, the rest will come.

So instead of thinking haf it's a very long time, how can I do it odaklan, focus on spending every week as well as you can.

In the end, you're almost at the point, and you'll find it's not that hard.
So how many pounds of muscle can you expect to make in a year?

If you have a good sports program and have dedicated yourself to effective use of what we talked about in this article:

In the first year, men can build muscle between 7kg-11kg , while women can take half of it .

Men can build between 3.5kg and 6kg of muscle in their second year , while women are able to make half as much muscle.

While men can make up to 2kg-3kg of muscle in their 3rd year, women can make up to half of this value .

In the following years, when the men have a successful year, they can build an average of 1kg of muscle, while the women can do half as much.

Here is a footnote: If you haven't been able to build muscle after years of sport, you're still in 1st year. Even if you started to do the right things in the 3rd year, you will see that you can make 7-11 kg of muscle per year as you start to do muscle for the first time.

Yeah, we're at the end of this long piece of information. Here's what you need to know to quickly build muscle:
As a result for Bulk:

Create a small excess of calories.
Don't let the oil percentage rise to very high levels. (for men over 17% bulk for women over 27%)
Give the necessary importance to compound movements in sports. In order to make maximum muscle in natural ways, the majority of the training program should form compound movements.
Work hard and try to beat the “you bir a week ago - work hard in your movements, but make overtraining by over- exercising your muscles.
Sleep and rest at least as important as your training
Set a realistic goal and be patient

If you follow these items and don't give up, I promise you when you look in the mirror, you will be worth it all and you will be a changed man.

In this guide, you've learned tons of information right from the beginning, which has caused me to lose time and work hard over the years, but not get results. Now it's time to put this information into function.


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