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Work smarter, not harder is the rule everywhere and bodybuilding is no exception. Make the most of your workout time by recruiting the power of foods for your muscle gain. Know the fundamental rules of a bodybuilding diet:

1. Eat frequently
2. Focus on proteins for lean muscle
3. What should be the source of proteins
4. Include carbohydrates in your meal plan
5. Make friends with fats
6. Go for whey

As a bodybuilder, you must have heard that your muscles grow outside the kitchen. Learn how to eat like a bodybuilder by recruiting the power of foods for gigantic muscle gains. Know the essentials of a muscle-building meal plan and supersize your muscle gains by knowing what to eat and become a smart bodybuilder. In case you are wondering what is the difference between an average and a smart bodybuilder? The answer is that the former relies on the trusted route of crunches, lifts, protein shakes and reps but the latter goes beyond the norm. The smart bodybuilder is aware of the power of foods and recruits them intelligently to pack on unadulterated muscle. If you wish to move to the other side, you need to know the rules of a bodybuilding diet plan for mass gains and follow those rules religiously. 

1.        EAT FREQUENTLY

The bodybuilding diet plan for beginners revolves around getting in a calorie surplus situation. No wonder, as a muscle seeker, you must have heard the need to eat more, if you wish to bulk. Though it is true, yet bulking does not give you the license to gorge on foods whenever you want to. You have to work on getting in a small ‘calorie surplus’ to supply your body with essential proteins to synthesize muscle and minimize fat storage. This small surplus will be 10 percent over and above your calorie needs. A mini-meal consisting of high-quality protein, fats and fiber should be enough to provide a marginal increase over your every day calorie needs. However, if you train ferociously, the marginal calorie increase will just not sustain your muscle gains. Therefore, you need to eat more often probably 7-8 meals in a day to build those muscles. If you are having a hard time getting in all the calories from foods, MuscleBlaze Mass Gainer XXL is for you. It is powered with premium proteins and complex carbs, so that you can get high-quality nutrition along with measured calories.  Not only a mass gainer takes care of the calorie needs, but it is also easy to include in a meal plan and provides ample nutrients.

​2.      FOCUS ON PROTEINS FOR LEAN MUSCLE

Proteins constitute almost one-fourth of your muscle fibers. The rest is composed of water and glycogen, (the longer-chain version of glucose). Though there is a general consensus on the role and need of protein to trigger muscle mass growth, still when it comes to practice you tend to fail because measuring protein is by no means an easy task. Moreover, what works for sedentary folks will not for someone like you who lives by the reps. The standard guidelines provided by American Dietetic Association recommends 0.36g per pound (0.453grams) of body weight. For an 180 pound male (81kg) this would amount to 65 grams of body weight which is a bare minimum.

For active individuals, the recommendation changes and the National Strength and Conditioning Association recommends 0.4 to 0.6 g per pound of bodyweight with as much as 0.8 g for a competitive athlete. This may get complicated in the real life.

The simplest way to remember your protein intake is to find out your body weight in pounds and consume equivalent protein in grams.

Weight in kg	Weight in pounds
50	110
55	121
60	132
65	143
70	154
75	165
80	176

3.      FIGURE OUT THE SOURCE OF PROTEIN FOR BULKIER MUSCLES

Equally important is the source of protein. The rule of thumb is that if it doesn’t run, swim or fly, it is not a source of complete protein. Vegetarian foods provide incomplete protein. This implies that such foods don’t provide all the essential amino acids required by the body. Proteins from flesh foods have a higher biological value (BV) which means they are more readily absorbed by the body for cellular repair and muscle growth. To give a perspective, eggs have a BV of 100 per cent, beef is 80 and beans are less than 50. However, vegetarian foods also provide enough high-quality proteins, if you know the right foods. 

4.    INCLUDE CARBOHYDRATES IN YOUR MEAL PLAN

While you just can’t discount carbohydrates, in your meal plan you need to emphasize on complex carbohydrates. Unlike simple carbohydrates they don’t swell your energy levels quickly, rather provide a steady and sustained trickle of energy to fulfill your daily needs. Therefore, your insulin levels don’t go through the roof and your body is less likely to store fat.

Almost half of your daily calorie needs should come from carbohydrates. With 4 kcal per gram, carbohydrates such as cereals, fruits and vegetables are dense sources of vitamins and minerals. Moreover, carbohydrates pump the muscles with glycogen that acts as fuel during workouts and also makes these muscles look fuller and firmer. While you can’t go wrong with complex carbohydrates, you can safely have quick-acting carbohydrates after intense workouts to replenish your energy levels. Mornings are best suited for carbohydrates like fruits to break the fasted state of the body. You can also have carbohydrates before workouts.

5.   MAKE FRIENDS WITH FATS

If you are keen to accelerate your muscle gains, you need to make friends with fats. For strange reasons, fat has earned a negative reputation, but the fact remains that the good fats are required to build muscle, lower diet-induced depression, and repair exercise-related inflammation. Many would not know that saturated dietary fats found in organic eggs, milk, butter along with mono and polyunsaturated fats help boost your testosterone levels, the primary male hormone that beyond defining male sexuality goes on to add muscle mass to your physique.   A study published in the “Journal of Applied Physiology” confirms the association between monounsaturated and saturated fats and testosterone levels.

6.     GO FOR WHEY

In “The Abs Diet Eat Right Every Time Guide”, author David Zinczenko says, whey contains the highest amount of protein you can get with the fewest amount of calories. With the protein digestibility score of 100 percent, whey provides a constant supply of amino acids in your bloodstream and reduces your craving for junk foods. While whey is an anytime drink, it’s kind of mandatory post-workout to rush the amino acids to the distraught muscle fibers. Keep your MuscleBlaze Whey Protein close when you work out to yield maximum benefit from your exercise. 

Moreover, water recommendation goes up to 3.5 to 7 liters in men and women who train fiercely. Watery beverages, pre-workout drinks like BCAAs, milk and fruits will all add up to your water requirement. Also, remember to eat clean, sleep well and train like there is no tomorrow to meet your bodybuilding goals.

For a muscle building enthusiast, biceps matter! However, there are times when they find themselves stuck in a growth plateau. In such situations testosterone, the primary male hormone that defines male sexuality and reproduction can come to their rescue and help them accelerate their gains. Other than influencing libido, this hormone is also responsible for determining muscle mass and bone density in men. However, as you age the hormone begins to flag which can happen to men as young as 30.  Beginning with resistance training, there is a lot you can do to boost testosterone naturally. 

SLEEP WELL

Do you watch late night shows? Then it’s high time you switch off that idiot box. How many hours you sleep impacts the production of testosterone hormone?  How many hours you sleep will impact the production of T hormone? Partial sleep restriction lasting one-week (5h/night) in a laboratory setting has been shown to decrease overall 24-hour testosterone levels in healthy young men by ~15%.

OPTIMISE YOUR LEVEL OF VITAMIN D

Vitamin D is a fat-soluble vitamin that has qualities of both a vitamin and a hormone.  It prevents muscle weakness and is involved in the regulation of heartbeat. Vitamin D in optimal quantity is required for maintaining reproductive health. Though India gets ample sunshine but such is the dichotomy that vitamin D deficiency is prevalent in 70 to 100 percent of the population.

MAKE FRIENDS WITH HEALTHY FATS

Fats are often regarded as dietary villains, which is not right. Other than monounsaturated and polyunsaturated fats found in nuts and vegetable oils, healthy fats include saturated fats from animal sources. The foods including healthy fats are organic eggs, milk, butter, nuts, olive oil and coconuts. A study published in the “Journal of Applied Physiology” found that diets with higher amounts of monounsaturated and saturated fats have been shown to increase testosterone levels.

 DRINK WATER

Dehydration even of a mild kind is not good for your testosterone level because it interferes with the exercise-induced rise in testosterone.  Dehydration increases the level of cortisol,   a stress hormone.  One study by Volek et al. actually tested the effects of hydrated state, dehydration by 2,5%, and dehydration by 5% on their hormonal effects during exercise and found that the less water the subjects drank, the higher their cortisol and lower their testosterone levels were.

 BOOST YOUR INTAKE OF BRANCHED CHAIN AMINO ACIDS

Most of you would know that Branched Chain Amino Acids found liberally in whey help support muscle synthesis. If you wish to maximise your BCAAs advantage, you need to boost your testosterone level and include it with resistance training. Your favourite whey protein shake, post-workout is a good source of BCAAs. 

Nutrients	Whey ProteinI scoop 33g	Chicken100g	1 Egg50g	Pulses100g	Benefits
BCAAs	5.6g	3g	1.3g	1g	Higher BCAA values ensure quicker recovery post workout.

AVOID SUGAR

Simple sugar is devoid of nutrients and is plain calories. Moreover, each time you eat foods rich in sugar your insulin levels go up which is not good for your testosterone. 

 GET ZINC

Research proves that zinc has a crucial role in modulating testosterone level in men. Your diet is the best source of zinc; along with protein-rich foods like meats and fish. If you decide to supplement zinc, stick to a dosage less than 40mg, because a higher dosage may affect your body’s ability to absorb other minerals, especially copper.

 STRESS LESS

Chronic stress is an outcome of modern lifestyle. It elevates your cortisol levels that have a negative effect on testosterone hormone. Stress less to boost testosterone. Learn to go with the flow and meditate, if you can to keep a tab on your stress level.

INCLUDE CHOLESTEROL

Sounds strange? Not really, if you wish to boost your testosterone because this hormone is derived from cholesterol. Research studies have demonstrated a strong relationship between HDL (the good cholesterol) levels and free testosterone levels. Since a majority of testosterone in your body is attached to proteins, only the freely available masculine hormone is readily available to be absorbed by the tissues in hours of need, like muscle building. 

GO SLOW ON STRENGTH TRAINING

Strength training has a positive impact on your testosterone levels. To get the real benefits, you need to

• Engage a large number of muscles through deadlifts, squats and bench presses
• Lift heavy enough. Persist till you reach muscle failure
• Choose weights that will enable you to reach muscle failure by 10 reps to stimulate testosterone
• Do all this in a short period of time

SHORTER WORKOUTS WITH SHORTER REST DURATIONS

The proverb more is merrier is not applicable when you’re seeking to amp your testosterone levels. Research studies prove that workouts lasting longer than an hour result in increasing levels of muscle wasting cortisol hormone that affects the production of testosterone. Moreover, rest periods of one minute or less is required to elicit a positive response from the muscles for the release of the testosterone. 

 LOSE WEIGHT

A research presented at the Endocrine Society 2012 found that obese men are low on testosterone. Naturally, to increase testosterone you need to lose weight.  

Recruit these 12 tips to pump up your testosterone levels for rock hard muscles. 

The regular sight in a gym: men are huffing and puffing over deadlifts and squats and women are content with cardiovascular exercises. While cardiovascular exercises accelerate heart rate and work to shed calories and improve metabolism, resistance training or strength training exercises are still mandatory for anyone (read men and women) keen to build muscle and lose weight. For each pound of muscle built the body has to spend 50-70 calories extra to maintain it. Just calculate the number of calories spent, if you’ve 10 pounds of extra muscle mass! Clearly, you’ll be spending approximately 500 extra calories every day, which increases your calorie expenditure by 3500 calories. Ankita Singh, our MuscleBlaze athlete dispels the widely believed myths about women lifting weights and details the benefits of strength training for women. Ankita insists that weight training is for women and helps them defy age and remain toned. Keep reading.

Whether you want to lose or gain weight, you’ve to increase or decrease your calorie, spend by 3500 calories. Still, many women resist lifting weights as they fear that they might begin to look like the feminine version of Hulk with all these strength training sessions!

​

LIFTING HEAVY WEIGHTS MAKES YOU BULKY

This is just not possible because women have 15 to 20 times less testosterone than men. Hormone wise, women have just not enough hormones to fuel beefier and bulkier muscles.

Therefore, shun the aversion to resistance exercises and work up a sweat with those dumb bells. Initially, you can use water/sand-filled bottles, rubber-exercise tubing, bricks and even your body weight, like in pushups. Gradually, as your stamina and strength increases, you should go for heavier weights.

In response to resistance posed during these exercises, the body gets injured and suffers minor tears in muscle cells. Post-workout, that protein shake delivers optimum nutrients to the muscles to fuel new muscle synthesis. As a result, your body now builds stronger and bigger muscles in anticipation of a greater onslaught of resistance training. Rather than growing bulky women who lift weight look fit and toned.

Myth # 2

MORE MUSCLES RESULT IN FAT

Weight training is for women because it helps them attain the toned look that they have been aspiring to attain. Weight training builds denser muscles. However, the increased muscle mass doesn’t result in fat rather makes it possible to lose fat while training with weights.  For most women, losing weight and attaining toned look drives them to hit the gym. A toned definition is a result of more muscle mass and less fat.

Nothing less, nothing more! Here resistance training comes handy. When you do more reps with weights, you build more muscles. Muscles are denser tissues and more muscle mass will make you smaller and compact, not fat.  Building more muscles translate in a toned definition, a trimmer waist, leaner biceps and firmer quadriceps. Moreover, strength training sessions are good for your bones and ward off osteoporosis, a health condition that makes bones hollow and porous.

Losing fat while weight training is possible because as you build muscles, your body is able to burn more calories during rest, a happy situation to be in because your Resting Metabolic Rate goes up. However, a point to remember is that flatter abs may still elude you as abs are built in the kitchen not in the gym.

Myth # 3

MORE THAN 3 MEALS IN A DAY WILL RESULT IN FAT GAIN

DIET, the four-letter-word is extremely critical for building your body.  Along with strength training focus on pristine nutrition that is kind of incomplete without proteins, the raw material and the building block of muscle. When you work out hard, you need to ensure that you don’t shortchange on your protein supply. The moment you’re short on your protein supply, your body will begin to tear muscle fibers, the storage depot of proteins to fuel metabolic processes (all the acts that include in existing, like breathing, digesting foods, a beating heart, eliminating waste). To avoid this unpleasant scenario, where your body doesn’t attack the hard-earned muscles, you’ve to ensure that your body remains in a positive nitrogen balance to build muscles.  Breaking your meal plan in six small-meals, rather three large meals will ensure that you don’t stay hungry enough and are able to get enough proteins.

An average male needs 56 grams of protein and a woman needs 10 grams less, but for women lifting weights, protein requirement will vary.

The “Journal of the International Society of Sports Nutrition” recommends getting a slightly higher protein intake, as this can improve adaptations to intense training. At this amount, a 120-pound (54.5 kilos) female would require 77 to 109 grams per day, while a 150-pound (68.18 kilos) female would need 96 to 137 grams.

Be sensible about your protein intake and split it in-between meals. Good protein combos are a banana milkshake, cottage cheese, tofu, grilled chicken, egg whites, sprouted grains, lentils. Whey is also an exceptional source of protein post workout as it digests quickly and transports amino acids faster to the working muscles.

Begin the lasting affair with resistance training exercises to look like a diva. Then, the world is your stage.

A passion is what makes you awake and keeps you motivated on many sleepless nights. When you feel that passion inside, you become unstoppable whatever it costs.

Sangram Singh Chougule is one of those names. He left his electrical engineering just to follow his dream of bodybuilding.

Despite many obstacles, peer and family pressures, he didn’t give upon his dreams. In fact, obstacles only multiplied the numbers of Sangram Chougule titles by winning 7 times national championship in bodybuilding. That is his becoming of Sangram Chougule MR India from a common bodybuilding enthusiast.

He didn’t stop there. Mr Universe title was in the line. He won the title. Now you know him Sangram Chougule MR Universe.

Success takes perseverance and hard work no doubt. But maintaining success costs more if you are not truly passionate. You can’t be a Sangram Chougule MR Universe second time from a common bodybuilder.

Sangram Chougule bodybuilder is not a name, title, or identity today, he is an inspiration for all the new generation of bodybuilding. He is still as passionate as the years back when he started crafting his passion in 2000.

MuscleBlaze wants to know everything about Sangram Chougule from his age, body, diet charts to a workout plan. So that MuscleBlaze can add some value in the life of young and passionate bodybuilders.

Becoming Sangram Chougule bodybuilder: Sangram Chougule came to know about his passion in the year 2000. He was pursuing his engineering degree. Every day, he used to train himself for 3 to 4 hours. During this period he participated in a local bodybuilding competition in Pune called Khadki Shree. He won that competition. That was his never looking back incident and a story of his becoming Sangram Chougule bodybuilder.

Sangram Chougule age: Sangram Chougule was born on 5 November 1979. Now he has completed his 40 years.

Sangram Chougule Diet and Workout

According to Sangram Chougule, diet and workout go hand in hand. You can’t neglect any of them over another. If a workout is important to get muscles, diet is critical to get nutritions to recover those muscles. So that combining these two can give you an aesthetic body like Sangram Chougule body.

Sangram Chougule Diet: We saw Sangram Chougule’s diet chart. We are surprised to know that a strict diet plan and continuity are made on the foundation of many sacrifices, the taste is one of them.

Breakfast	4 ounces of oatmeal, 2 whole eggs, 2 pieces of brown bread toast, 6 ounces of cooked chicken
Mid Day Meal	Lean Protein and Complex Carbs, Good fats, Rice and green vegetables, olive oil, cooked chicken
Late Dinner	Lean Meat and a cup of vegetable and Rice
Last Meal	Casein Protein Shake

Sangram Chougule Workout and Supplement: After just waking up, Sangram Chougule takes a scoop of amino acid and fat burner. 15 minutes after that, he starts his cardio session that lasts for 20 minutes and it follows up with a protein powder supplement. That is included in Sangram Chougule workout routine for 6 days in a week. With intense workout, Sangram Chougule is accompanied by a pre-workout drink and BCAA Powder with water while working out to maximize the training sessions.

Workout Advice To New Generation of Bodybuilders

Usually, beginners follow the advanced level workout of well-trained professionals. That is the best mistake they commit as they can’t continue it due to the intensity. And give up easily. So it is better to start from scratch. It is necessary to make such a workout plan that can train bigger muscle groups as well as a smaller muscle group. If possible train under a good trainer or follow this basic workout guide designed for beginners.

Also Read: The Best Beginner Weight Training Guide

Day 1	back and bicep with two to three variations of each and with each variations reps should be 8 to 12
Day 2	Chest and Triceps
Day 3	Shoulders and Quadriceps of Legs
Day 4	Hamstrings, calves muscles and Legs. you can do ABS every alternate day
Sunday	Rest

Sangram Chougule Suggestion For Busy Professionals:

Are you working in a corporate world yet want to pursue your passion for bodybuilding? Yes, it is quite tough but achievable. You have to keep your daily goal realistic. 

• Focus on building endurance and muscle strength, unlike the professional bodybuilders who can cross the extreme limits. 
• Professional bodybuilders can avoid water and salt consumption for days just for highlighting the muscles. But if sedentary professionals do that they can end up by not doing good in their jobs. So focus on fitness first. 
• Your aim should be aiming or engaging your core muscles in your breaks rather than sitting too long or slouching the desk for the whole time. 
• For corporate professionals or sedentary people, stretching glutes and hamstrings are very much important. So do it whenever you take time. 
• Improve your sitting posture. While sitting at the desk, pull your chair toward the ceiling and sit up. 
• Actively contract abdominal muscles so that these don’t atrophy whenever you get time.

Bodybuilding Myths:

Sangram Chougule is committed to breaking every bodybuilding myth you have in your mind. 

• Spot reduction is one of the biggest myths. People do multiple crunches without having a proper diet for getting six-pack abs. It will just end up damaging muscles only.
• People think that gym guys will become flabby as they age. It is also not true.  Sangram Chougule adds to it that strength training is true for living young as two times Mr Olympia Frank Zane is living testimony of it.

Sangram Chougule also says that age is just a number. One can achieve his fitness goal in any age whether you want to have a lean or muscular body. You just need to have proper diet planning, supplements, training, and rest. Be or do better than yesterday because it is a long path to cover.

Bodybuilding demands discipline. Along with intense training and a clean diet, you need additional nutrients to grow bigger in muscle size and strength. Therefore, if your goal is to grow bigger and stronger and showcase your beefed up arms and chest, you need extra calories and from clean sources.

However, in real life, it’s not that simple to eat extra helpings of complex carbs and meat (protein), in addition to your planned six meals in a day. Stomach upset and bloating follows owing to an increase in food intake. Moreover, vegetarians find it difficult to meet their additional protein allowance, and protein is a must-have nutrient for building your muscles.

A right mix of extra calories and premium nutrition, mass gainers conveniently fill in the extra calorie needs of bodybuilding enthusiasts. No wonder, they are present in the supplement arsenal of a newbie or a pro bodybuilder. 

MASS GAINER VERSUS WHEY PROTEIN

However, most of the time fitness champions wonder if they really need a mass gainer, or is whey protein sufficient enough for new muscle synthesis?

According to Sangram Chougule, Mr. Universe, 2012, “Whey proteins are quick-acting proteins. They are low in carbs, calories, and fats and are critical for muscle recovery and new muscle synthesis, post a workout. Whey proteins are useful for fitness enthusiasts who are looking at lean gains and are able to meet their calorie needs with food alone.”

“But, mass gainers are different from whey proteins. They contain carbs and proteins in 3:1 ratio and have ample calories because bulking (growing in size) requires extra fuel (calories) derived from quality nutrients,” explains Sangram. To gain just one extra pound, you need to consume approximately 3,500 calories above and beyond what you normally consume through foods, beverages, and supplements (whey factored in).

BENEFITS OF MASS GAINERS

• Increased muscle mass
• More energy
• Easier to reach calorie intake goals
• Convenient
• Easy meal replacement for busy schedules
• Faster recovery
• Healthy fats to help you stay lean and muscular
• Added vitamins, nutrients, fiber etc. help reach nutritional goals

HOW TO SELECT THE RIGHT MASS GAINER

Mass gainers contain ample calories, but the source of those calories is equally important. Your goal is to get lean and muscular and not fat! Therefore tick the basics before you buy your tub of mass gainer

1.      3:1 Ratio of Carbs vs Proteins

Complex carbs and proteins in the mass gainer should be present in the ratio of 3:1. Proteins in the mass gainer should come from slow-medium and fast release sources, like micellar casein, calcium caseinate, and whey proteins. The quickest metabolizing whey immediately supplies nutrients to distressed muscle tissues after a heavy-duty workout and trigger new muscle synthesis. Slow-digesting proteins like micellar casein and calcium caseinate work as an excellent nighttime and in-between meal protein to prevent muscle breakdown, preserve lean muscle mass and keep the body in a positive nitrogen balance. Complex carbs digest slowly and provide sustained energy for workouts.

2.       Digestive Enzymes

The presence of digestive enzymes is required in a mass gainer. Enhanced digestion reduces the likelihood of bloating and provides fuel for intense workouts to achieve the massive size.

3.       Low Added Sugar

The easiest way to increase calorie value is by putting in more sugar in the mass gainer. But, a quality mass gainer will provide nutrients from cleaner sources like proteins and complex carbs and keep sugar to a minimum. Zero in on a mass gainer that contains sugar not more than 6g in a 100g serving.

4.      Vital Nutrients

Vitamins and minerals play an important role in relieving metabolic stress created by exercise. Multivitamins in a mass gainer stimulate biochemical reactions in the body for energy to relieve muscle fatigue after exercise.

PROFESSIONAL BODYBUILDERS

If you have been bodybuilding for a while or are a professional bodybuilder, your mass gain formula should work overtime just the way you do. “Such people should choose a mass gainer that contains creatine, betaine, glutamine and MCT oil, as their goal is to take their training to the next level,” advises Sangram. “These additional nutrients in the mass gain formula will make a world of difference in their training intensity and endurance,” adds he.

Creatine in mass gainers assists in building phosphocreatine reserve, which is the energy reserve of the body for heavy-duty strength training sessions. And, if the creatine is Creapure ^®, the purest and the most potent creatine available, it helps improve their performance. This results in fiercer training sessions, explosive lifts and more muscle mass.

Betaine, an amino acid in mass gainers supports alpha performance and helps increase muscle mass and size. Known as recovery fuel Glutamine minimizes muscle breakdown to maximize muscle gains. MCT oil improves fat burn and is found in a professional mass gainer

MCT (Medium Chain Triglycerides) oil in professional mass gain formulas allow bodybuilders to take their training to the next level. 

WHEN TO HAVE

• Take mass gainer along with breakfast for an energetic day
• Mass Gainers are rich in carbohydrates and proteins. Therefore, they make a perfect recovery drink.
• Drink one shake of  mass gainer in-between meals to maintain a positive nitrogen balance and support high-calorie diet

When picking a mass gainer, exercise discretion because all calories are not equal! Choose the right mass gainer, as per your need and training level and sculpt the body you desire.

Did you know water can supersize your muscle gains? Know the top 7 reasons to drink water for muscle growth.  

Leaving that water bottle at home impacts building of your muscles! The much-touted protein comprises only 20 percent of your muscle tissue and water plus minerals constitute remaining 80 percent? Therefore, men and women on anabolism trail, say ‘bottoms up’ to the good-old water bottle for muscle growth.

Agreed, water does not produce energy like carbohydrates and fats, still it is an important medium wherein energy reactions take place. That means that if your body is dehydrated, these energy reactions in the body don’t take place smoothly, thereby, causing fatigue and reduced performance, especially when you are doing intense workouts.

1. MAINTAIN MUSCLE PUMP

When your muscles face external resistance they contract. During this contraction water is driven from the blood into muscle cells and surrounding areas that make those muscles swell. However, if your water intake is less than adequate or you’ve sweated a lot while working out, your body shuttles water from muscles to the blood stream to maintain blood pressure and preserve circulation, which makes adequate water intake mandatory between workouts for maintaining the muscle pump.

The American College of Sports Medicine recommendation on water intake:

• Before exercise: 600 ml (1 tall glass) of water
• 1 hour of workout requires at least 1200 ml (2 tall glasses) of water for proper hydration.

2. ENERGY FOR WORKOUTS

In a state of dehydration, your energy, the glycogen stored in your muscles gets depleted quickly, which impairs the functioning of your central nervous system. This reduces motivation and effort required for your workout. When exercising for an hour or more, drink water treated with MuscleBlaze BCAA to prevent muscle loss and help maintain fluid balance. Adequate hydration builds energy for intense workouts and helps prevent post-exercise fatigue and exhaustion

3. IMPROVES MUSCLE GROWTH

Each time you weight train, your muscles grow to adapt to an increase in load. When you’re dehydrated your muscle growth gets affected. Even low or moderate dehydration compromises muscle endurance and power. As a result, you don’t have the energy to push through one more rep.

 A study published in the Journal of Strength and Conditioning Research reports that a1.5 percent dehydration decreases muscle strength of one rep max bench press. Obviously, when your rep count goes down it compromises muscle growth in size and strength. If you wish to improve your muscle growth, lug that water bottle to the gym.

4. PREVENT MUSCLE BREAKDOWN

For muscle building aspirants preventing muscle breakdown is critical, as muscle breakdown stops protein synthesis within muscle cells. Researchers have found that less muscle breakdown takes place in well-hydrated muscle cells. Biochemistry Journal reports that decreased body water leads to shrinking of cells and breaks down protein.  Just by maintaining adequate fluid levels, you can cause cells to swell and reduce the amount of protein breakdown, which leads to muscle growth.

5. BETTER EXERCISE PERFORMANCE AND RECOVERY

Studies have shown that dehydration is the primary cause of fatigue in athletes and non-athletes. A small decrease in water loss can negatively affect exercise performance, as well as recovery. Therefore, follow American College of Sports Medicine recommendation and drink a cup of water every 15 minutes in-between your workout to better exercise performance and recovery. 

6. FLEXIBLE JOINTS

Your knees and hips bear the brunt of the vigorous movements made during resistance exercises. Insufficient hydration impacts synovial fluid in joints that make them prone to injury. The solution to flexible joints lies a sip away.

7. PREVENT MUSCLE CRAMPING AND FATIGUE

Among various benefits, water is important for the transport of glucose and oxygen into your muscles. It aids digestion of food and removes metabolic byproducts such as carbon dioxide from your hard-working muscles. It also helps in regulating the temperature of your body, especially as your body muscles produce 20 times more heat during the workouts. When your body is dehydrated your muscles are deprived of electrolytes because of which you experience cramping. Since your muscles are controlled by nerves, in the absence of proper water and electrolyte balance, muscle strength and control gets impaired. Now, that you know the shortcut to muscle cramping keep that water bottle handy when you work out.

HOW MUCH WATER SHOULD YOU DRINK

As a general recommendation, men and women who train fiercely should drink water from 3.5 to 7 litres. Watery beverages, pre-workout drinks like BCAAs, milk and fruits will all add up to your water requirement. Moreover, lug your water bottle with you, when you go to a gym. Remember to hydrate yourself before and during a workout, because the key to muscle growth lies within water.