You’ve been to the gym, you’ve lifted some iron, and you’ve done enough work to create microscopic tears within your muscle cells. These tiny tears will help your muscles grow back stronger and bigger.
You have created the ideal environment for muscle growth
Now it’s time for you to relax, pat yourself on the back, and celebrate another successful session.
The exercise is only the beginning. To make your muscles grow, you need to provide the fuel that allows them to grow bigger and stronger.
Most people know that protein is important for growing. I am often asked this question, but how much and when should you eat?
When my athletes are in a growth phase, I recommend 3.5g protein per kilogram of body weight. For example, if you are 100kg in weight you will need to consume 350g of protein daily. 1.75g carbohydrate is required and 1.0g/Kg fat.
It may seem like a lot. But if you want to bulk up, this is what you should do. Over 500 rugby players have been my clients and I have worked at various levels. This is how DELIVERS results.
Okay, so now you have 350g of protein. How are you going to eat that much in a single day? Let me clarify a point. A 100g chicken breast may be considered a whole chicken. However, the protein content will likely be about 30g. This means that you’ll need to consume 12 chicken breasts per day in order to get your 350g protein.
You should get your protein from as many sources as you can. You can combine different types of protein into one meal. For example, you don’t need to eat chicken breasts every day. Instead, have a chicken breast with cottage cheese and a whey Protein shake.
A crucial point often overlooked is the need to include a serving high glycaemic food in your post-workout Whey Protein shake. This could be a sugar like Vitargo or Maltodextrin, which are usually found in sports recovery beverages. For every kilo of body weight, you should consume 1.75g of carbohydrate.
You need sugar to cause an insulin spike. Insulin is needed to “open up” your muscles cells in order for the protein to get in. After your weight session, the protein will start rebuilding and repairing the muscle cells. You won’t be able to get the insulin you need.
Here’s a quick recap…
- Train hard
- 3.5 g Protein/Kg Body Weight
- 1.75g/Kg Carbohydrate after workout shake
- Within 30 minutes of the end of your session, you can get a post-workout whey protein shake
- In each meal, get protein from different sources
- After training, big meal