When it comes to building muscle, whether it’s lean muscle or if you’re bulking there are two essential things that you must do; overload the muscles and feed the muscles. It is imperative that you feed the muscles the right amount of nutrients throughout the day. What you take in before and after your training sessions not only maximizes what you’ve done in those sessions but it will also leave you better prepared for the next session.
It was previously believed that there was an optimum time-frame for you to take in protein after a training session this was known as a metabolic window. This has recently been disproven, with several studies stating that when it comes to building lean muscle, the timing of your protein intake isn’t a factor. Having said that, your total protein intake over the course of a day definitely does matter! The recommended amount is 1.66 grams of protein per kilogram of body weight, so for a male weighing 90kg they would have to consume 149.4g of protein over a day.
Taking in protein is essential. Amino acids found in protein are quite literally the building blocks of muscle and without them, no growth will occur. It is also important to consume some quality carbohydrates to replenish your glycogen stores ready for the next training session. I would usually recommend oats, rice or sweet potato to do this. The amount of nutrients your body needs depends on several factors; the type of session, your weight and your goals being a few of these. On a very general level, it is usually recommended that a person consumes 20 – 40g of protein with every meal, this is roughly 1 scoop of protein powder, a chicken breast, a fist sized steak or a can of tuna.
Protein bars are also a great way to increase your protein intake during the day. They don’t usually have as much protein in them as a shake or meat but they are a good alternative if you’re on the move or if you don’t have time to cook a quality meal. You can generally buy these from most supplement stores or, for a healthier, less sugary alternative you can make your own! Here’s one of my favorite recipes from www.makingthymeforhealth.com.
Ingredients
3 cups brown rice cereal
1/2 cup honey (or brown rice syrup)
1/2 cup creamy peanut butter*
1/4 cup protein powder of choice (I used hemp protein)
1/2 cup chocolate chips (chilled in freezer)**
1/2 cup chopped peanuts (optional)***
Instructions
- Line an 8 x 8” square dish with parchment paper and set aside.
- Next combine the honey and nut butter in a small saucepan over low heat and stir together. Cook for a few minutes until they are melted and thoroughly combined then remove from heat and set aside.
- Add the brown rice cereal, chopped nuts, and protein powder to the saucepan and stir everything together until well-combined. Lastly, add the frozen chocolate chips (this helps keep them from completely melting) and stir a few times.
- Transfer the mixture to the lined baking dish and then place another piece of parchment paper on top. Use your hands to smooth the mixture down into the dish, pressing firmly until the surface is as even as possible. Place in the refrigerator for at least 4 hours or overnight. Alternatively, you can freeze them for 1-2 hours.
Once the mixture has set, use the parchment paper to lift it out and place on a surface for cutting. Use a large knife to cut it into 12 bars. Store in an airtight container on the counter or refrigerator for up to 2 weeks.
