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Many people would like to build muscle easier. If you are putting in time for resistance training wouldnt you like to know that you are getting the most out of it? If you could time your protein consumption with your weight lifting, studies are showing that you could build more strength, more tone and more muscle.
This would apply not only to body builders, but also to people who do any form of weight lifting or resistance training and would like to maintain a toned shape. It is also important for people as they age because with aging everyone loses muscle. One of the ways to maintain your strength and to age more gracefully is to do weight lifting, try to maintain muscle and to slow down its loss.
Timing and Protein
The most important time to eat protein in regards to gaining strength and muscle is within 30 minutes after you finish the weight lifting part of your workout. It appears that the important issue is to consume enough protein so that at least 6 to 8 grams of essential amino acids will get to your muscles. How do you accomplish this? You will need to consume 20 to 25 grams of protein within 30 minutes of the workout. Other studies report that having some protein and carbohydrates about 1.5 hours before your workout is also helpful.
Sources of Protein
The protein you consume should be biologically available and have all of the essential amino acids in it. Whey is a very good source of protein for this purpose and you could consume whey in a smoothie. You can also add soy protein to a smoothie or try a protein bar, however, calories might be an issue with the protein bars. If you are concerned about calorie consumption, having a smoothie is probably the best way to go.
Cardio and Weights
In general, most people will do 5 to 6 cardio workouts per week. Should you do your weights and resistance workout before or after your cardio workout? The answer is after your cardio workout because you will be warmed up for resistance work and you can then eat your protein after your weights. You should avoid eating right before a cardio workout.
Women and Weight Training
Does this information apply to you? Yes, because you want to look toned. Will you bulk up too much if you follow these tips? No, as there is no evidence that you could gain too much muscle. If you are concerned that you have to consume more calories, this is not true. You should continue eating the same number of calories per day, just distribute them a bit differently on the days you do weights and resistance training.
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