Powerbeck have been advising our athletes and general fitness customers for over 20 years, many of which are still with us today. We have a few proven golden rules at Powerbeck which we set first before going into individual fitness goals.
Consume enough calories per day. If you are consuming 2500 calories and also burning 2500 calories per day, it will be extremely hard or impossible to increase your muscular body weight! This is especially true for people with fast metabolisms.
Consume 2 grams of protein per kg of bodyweight per day. This is absolutely essential for maintaining and building new muscle fibres. A body weight over 100kg we would recommend increasing your protein consumption to 2.5g of protein per kg of body weight per day.
Ensure your protein in your meals are a combination of different protein sources. The reason behind this is becasue different foods contain some but not all amino acids. By combining three different protein sources in a single meal setting you can ensure you are getting all 22 amino acids needed for Human muscle tissue. This creates a dynamic rich pool of amino acids ready for your metabolism to utilise.
Pre and Post training Golden Window of growth opportunity: Make sure you consume both low and Hi GI carbohydrates 20 minutes before training. Think of it as an injection of battery acid. You need the fuel to train effectively and hard. creates a dynamic rich pool of amino acids ready for your metabolism to utilise.
Do not fall into a Catabolic state. This is a classic mistake and can also be detrimental.
Consume our Powerbeck Lean Protein (1 serving) within in 10 minutes of post training. Your metabolism will utilise the protein for muscular repair like a sponge soaking up water. We at Powerbeck call this the golden window of opportunity.