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If you want to bulk up, Alpha Surge Male testosterone support then you've probably already started strength training. That makes sense, since lifting weights is one of the best ways to make your muscles grow. But if building serious muscle is your end goal, pumping iron alone isn’t going to get you where you want to go. Another crucial factor? Your diet. "You can’t make tissue from air," explains Lou Schuler, C.S.C.S., co-author of the Lean Muscle Diet. But all food isn’t created equal, and you have to make certain adjustments to your diet if lean muscle is what you're after. So if you’re ready to see some gains, consider making the following changes. Protein is known as a muscle-building macronutrient for a reason: It contains essential amino acids, like leucine, which are critical in repairing and rebuilding the tiny tears strength training creates in your muscle tissue, helping them grow bigger, faster. But to maximize the benefits of protein, you need to be smart about how much you eat.

"There is likely an individual optimal level of protein needed for each person, but we can give some general guidelines," says obesity specialist Spencer Nadolsky, Alpha Surge Male testosterone support D.O., author of The Fat Loss Prescription. To back up his point, Nadolsky referred to a recent meta-analysis published in the British Journal of Sports Medicine. After researchers looked at 49 studies that included more than 1,800 people, alpha surge male performance support alpha surge male performance support alpha surge male testosterone booster alpha surge male official site site they concluded that consuming up to 1.6 grams (g) of protein per kilogram of body weight, or .73 g per pound, is ideal for building muscle. So if you weigh 180 pounds, a day’s worth would be about 130 grams of protein. To put that in perspective, Alpha Surge Male testosterone support 3 ounces of bottom round beef will get your roughly 30 grams of protein. You should aim to get the bulk of this through whole foods, like lean meat, fish, and eggs, says Albert Matheny, M.S., Alpha Surge Male testosterone support R.D., C.S.C.S., co-founder of SoHo Strength Lab and advisor to Promix Nutrition.

Fueling up with a supplemental protein shake can also be helpful. They're easy to make and your body tends to break shakes down quickly. Your body is primed to respond to protein after your workout, which is why Schuler recommends aiming for at least 20 grams of it from a high-quality source-like 1 cup of Greek yogurt, 3 eggs, Alpha Surge Male testosterone support or 2 ounces of lean meat or fish-to take advantage of the hormonal changes triggered by strength training. This is important, because resistance training breaks your muscles down, so you need a Alpha Surge Male testosterone support of amino acids to help repair and build them. Don't fret if you don't have a snack handy right after you leave the gym. You have roughly two hours to get your protein fix post-workout if you want to see results, Dr. Nadolsky says. Pre-workout meals make a difference, too, so eating a protein-rich meal two to three hours before training will help you reap the most benefits. Since you'll be amping up your intake, it's easy to think that you should eat large amounts at once, says Matheny, but that's not very efficient.

That's why he recommends planning out your protein consumption in advance, enhance male vitality so you spread it out evenly throughout your day. In fact, one University of Texas study found that muscle protein synthesis-the driving force behind your gains-increased by 25 percent in people who ate protein throughout the day (30 g of protein per meal) compared to those who ate most of their protein at dinner (65 g) and very little at breakfast. To gain muscle, you have to gain weight. "You need an overall caloric surplus to give your body permission to store some of that protein in the form of muscle tissue," explains Schuler. Plus, he adds, those extra calories help fuel your workouts, which can be beneficial because the more energy you have, the harder you can go at the gym. The average active guy needs a minimum of 2,800 calories per day, according to the U.S. Dietary Guidelines, but you'll likely need to eat more than if you're looking to gain muscle.