Regular exercise is not enough without regard to the intake of nutrients that enter the body and good sleep patterns. Muscle building supplements can also be an additional option for building chest muscles. Here are tips on how to build chest muscles.
– Maximizing protein consumption
Protein is one of the important ingredients as a way to build chest muscles. Therefore, you must maximize your daily protein intake if you want to build muscle in a short time.
You should supply 12 to 15 percent daily protein from your daily calorie count. While the remaining 55 to 60 percent is carbohydrates and 25 to 30 percent is fat. Eat protein-rich foods such as soy, almonds, lentils, spinach, peas, cheese, chicken breast, eggs, and milk. In addition, try not to reduce your calorie intake every day.
– Eating a protein-carbohydrate combination before exercise
Eating drinks that contain protein and carbohydrates can increase the formation of muscle protein. This fact certainly helps how to build chest muscles quickly. Try to consume a combination of 20 grams of protein and 35 grams of carbohydrates 30 to 60 minutes before you exercise.
– Give a break after practice
Although obsessed with having chest muscles quickly, don’t forget to take a break. After you do hard training for a whole day, try to take the time to rest the next day. The reason is, muscle will begin to grow and form when you are resting. Research shows that endurance training that is hard enough can increase the process of protein formation up to 48 hours after the training session ends. For that, try to rest with enough sleep the next day as a way to build fast chest muscles.
– Eating carbohydrates after exercise
In order to recover quickly after training how to build chest muscles, the body needs enough carbohydrates. If the intake of carbohydrates in the body is sufficient, the body does not need to take protein reserves from the muscles to make energy. So this will not reduce muscle mass. In addition, eating foods that contain carbohydrates after exercise can also increase insulin levels so that it can slow down the process of protein breakdown by the body.