Building Muscle after 50: the Definitive Guide for Men > 자유게시판

After age 30, your Testosterone levels start declining. Add in some stress and a "less than perfect" diet… You feel tired all the time. It’s hard to lose fat. It feels like you lost your edge. But now, it doesn’t have to be that way for you… Supplementing with protein powders is fundamental for Titan Rise Supplement men who are training for muscle gain. Protein powder will be a convenient way of enabling you to hit your protein and calorie goals throughout the day. Due to absorption rates of different types of protein, we recommend you use a mixture of whey and casein for both your post-workout shakes and pre-bed meals. Blended protein powder products are available, but if you would prefer to mix your own, you can purchase them separately and mix 50/50 at each use. Either way is just as efficient. Take your Multi-Vitamin and Vitamin D3 with your breakfast. Take 5g creatine immediately after your workout with your protein shake (or first thing in the morning on your rest days).

Use your protein powder as both a meal replacement and a post-workout shake. Use a blend of whey and casein if possible for a mix of fast and slow absorption proteins. As a busy guy, it’s challenging to stay consistent with healthy eating. That’s why we created SuperFuel… Keeping yourself hydrated throughout the day is another key part of both building lean muscle and healthy living in general. Over 60% of your body is made up of water, so the importance of taking in enough water each day cannot be expressed too much. The average man requires three liters of water per day, some of which will be ingested from food. But you should still try to get those three liters through purely drinking ordinary water, especially if you are exercising. Water does so much! Regulates your internal body temperature by making you sweat. Metabolizes and transports carbohydrates and proteins, that your body uses as food, through your bloodstream. Assists in flushing waste through your body, mainly through urination.

Acts as a shock absorber for your brain and spinal cord. The process of metabolizing fat into energy is done primarily by your liver. Making sure your water intake is high enough each day eases the work your liver needs to do, Titan Rise Performance leaving it more active to complete this fat metabolism. Drink 16-32 oz water first thing in the morning to re-energize. Drink 2.5 liters of water each day, increasing to 3 liters on days you are exercising. Pro Tip: Filling up a bottle or jug each morning and making sure you drink it all by the end of the day is a good way to keep yourself accountable. Find out the BEST way to start drinking more water and avoid dehydration! Getting enough sleep and adequate rest is almost as important to building muscle, Titan Rise Performance as exercising and eating right are. Sleep is an essential part of your training program as a guy over 50. In fact, it's nearly as important as your exercise regimen.

That may sound like a bold statement, so allow me to explain. As you age, your body’s natural recovery and repair rate drop, meaning that what would normally take you 24-36 hours to repair in your 20's and early 30's will now take much longer, TitanRise Official mostly between 48-72 hours. Making the most of your recovery during this time will allow muscles to repair and grow to their fullest potential, ready to go and be re-stimulated in your next training session. Sleep is the cornerstone of your post-exercise recovery. More than just the natural rest of your muscles, sleep also controls the key hormones that help or hinder muscle-building progress. HGH (Human Growth Hormone) is released during deep sleep, which is the hormone mainly responsible for cell growth and regeneration. Without adequate sleep, you will limit the effect of HGH on your body and your muscles. Other hormonal increases include testosterone and melatonin, which both also play an important role in the repair and regeneration of cells.