Exercise makes your muscles break. To rebuild it, the body needs protein. The harder you’re training, the more important the role of protein is to restore your body.
According to research from experts, to meet protein needs optimally, you need to consume 0.25 to 0.3 grams of protein per kilogram of your body weight. This portion is for one meal. To do this, you can eat protein-rich foods, such as three to four eggs, a bowl of yogurt, and one spoonful of protein powder.
When you practice lifting weights, you will perform difficult concentric phases and easy eccentric phases. One example, when doing squat exercises, you are doing an eccentric phase. Meanwhile, when standing you do the concentric phase. According to research, the eccentric phase is much better for muscle growth or called hypertrophy.
To increase the eccentric phase of your training, you can slow down the eccentric phase of each of your exercises. It can also be applied in the daily routine. Physiologically, muscles are stronger when moving in eccentric rather than concentric phases.
Eating lots of calories is difficult, especially for those who want to lose weight. However, you need to know that effective muscle building means you don’t lose weight. Therefore, you need to consume more calories every day.