1. Calories
Calories do matter to both your fat loss and muscle mass goals, BUT all calories are NOT created equally. Some sources of calories are far better for you and nutrient dense than others, some digest easier than others and some just aren't any good for you full stop. By understanding this lesson you can manipulate your food sources to accelerate your progress.
2. Protein
Protein intake will differ from one person to the next, but I'd say from experience that somewhere between 1-2g of protein per pound of lean body weight will be the range you're working towards, depending on genetics, your goals, gender, training volume and recovery rate. Also, carb intake matters as carbs are "protein sparing" therefore that will dictate protein requirements as well.
3. High meal frequency
Be an advocator of high meal frequency for multiple reasons:
. Eating every 2-4 hours will help you maximize Muscle Protein Synthesis levels (MPS) which are the driver of muscle recovery and growth
. Eating every 2-4 hours will help maintain stable blood sugar levels which is crucial for avoiding cravings and improving insulin sensitivity (a MUST for muscle growth and fat loss!)
. Eating every 2-4 hours means that your calorie intake throughout the day is split up into smaller meals, which helps your digestive system cope that much better.
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