If your goal is to develop more muscle mass and get stronger, pay attention to the following:
- An optimal muscle-building diet must contain adequate protein. Strength-training women should aim for 1.7 to 1.8 grams protein per kilogram of bodyweight each day.3For a 140-pound woman (63.6 kg), this equals approximately 115 grams of protein. More specifically, this protein should come from complete protein foods like those from animal sources (meat, dairy) and/or complete vegetarian sources like pea or hemp. The reason complete protein sources are so important is because only Essential Amino Acids which are found abundantly in complete protein, stimulate muscle protein synthesis and halt breakdown.
- The only way to build muscle is with serious strength-training.1 However, considering that you’re reading a site called Girls Gone Strong, chances are you’re probably already doing some of that. Even though the post-exercise period stimulates muscle protein synthesis, it is not enough to overcome the muscle breakdown that also occurs. This is where proper nutrition comes in. Strength training works synergistically with optimal caloric and protein intake to repair and build muscle protein, resulting in muscle hypertrophy (muscle growth).
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