August 16, 2018 By admin
If the calorie deficit, your body will be reluctant to form new muscles. For that, increase your calorie consumption 250 to 500 calories per day. The trainer from the Professional Athletic Performance Center, recommends consuming calories from protein. Meanwhile, the Biomedical Research Center learned that people who consume high calories, which are rich in protein, will store about 45 percent of their calories in muscle form. Meanwhile, for people who are on a protein diet, but with the same number of calories, they will store 95 percent of their calories as fat. Which one do you choose?
Eat snacks that are rich in protein before going to bed
Eating casein protein or known as milk protein will be absorbed slowly into the bloodstream. Therefore, your muscles will get enough amino acids for 7.5 hours. That time is enough to build muscle throughout the night during sleep. You can get casein protein from cheese, yogurt, and milk. You can also get it from protein powder.
Rest and sleep more
Muscle recovery is more than just nutrition. You need enough rest and sleep. Therefore, keep your sleep pattern by reducing the habit of staying up late. According to Fitzgerald, for recovery, the muscle takes about eight hours per night. During sleep, your body secretes hormones to develop muscle and control stress hormones or cortisol.