Hey Reader!
There are 2 ways we build muscle:
1️⃣ Strength Training
This one might be obvious. When you do physical activity that uses your muscle, you build muscle.
One important detail is to make sure that you continue to build muscle. So in order to continue to build strength, you’ll need to eventually lift heavier things.
This is one of the benefits of personal training, you have someone programming for you so you know you’re always progressing.
2️⃣ Dietary Protein
Protein is made up of amino acids, 20 of them.
One of the amino acids is called leucine.
When you give your body 2.5 g of leucine at one meal, it turns on something called muscle protein synthesis (MPS).
MPS is the body’s way of building muscle…without even lifting a muscle!
You get 2.5 g of leucine when you eat at least 30 g of animal protein.
Note: animal protein and plant proteins are not the same. They’re both great! But plant proteins are lower in leucine so they won’t get you to that same threshold with 30 g.
Your Action Items:
- Make sure you’re getting at least 30 g of protein in the first and last meals of the day (you’ll need more than this overall but this is a great starting point)
- Strength train
Keep it as simple as possible!
You can use the Protein and Fiber Mix and Match Cheat Sheet I have for you below!
Protein + Fiber Mix & Match Cheat Sheet – dcstrengthandnutrition.com.pdf
COUNTDOWN TO OUR CLIENT APPRECIATION PARTY!
See you all at Calico!
7 pm, March 8th
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