You can only build muscle if your body is in the correct anabolic balance to allow growth to take place. Intensive exercise is clearly an important part of the muscle building process but achieving the maximum muscle mass depends on putting the building blocks in place. This is achieved through sound nutritional practices so you need to be aware of the following anabolic enhancing principles:
1. Protein is the basic raw material needed to build muscle. Protein supplies the amino acids that the body uses to repair and build muscle following intensive exercise. Aim to consume 1 to 1.5 grams of protein per pound of body weight each day from food like beef, fish, poultry, eggs, milk and whey. Spread the load over at least six meals to derive the optimum benefit and avoid overloading the liver.
2. Carbohydrates are needed to energize the muscle building process. Carbohydrates stimulate the release of insulin which pushes the amino acids into muscle cells to begin the process of repair. The body uses carbohydrates as a source of energy - consume too little and the body will steal protein that would otherwise be used for repairing and building muscle. Aim to consume 1.5 to 2 grams of carbohydrate per pound of body weight each day from foods like potatoes, pasta, rice, vegetables and whole wheat bread.
3. Boost your calories. Unless your main aim is to reduce fat you need a positive caloric balance if you want to build muscle. Make sure that your daily calorie intake is 10% higher than your energy expenditure for daily maintenance and that the calories are acquired from a diet characterized by a ratio of 50% carbohydrates, 40% proteins and 10% fat.
4. Get plenty of rest both in terms of adequate rest days between training sessions and sufficient sleep. Your muscles won't grow if you don't build adequate recovery time into your training program. Similarly, you can only optimize your body's levels of testosterone and growth hormone if you spend enough time sleeping.
5. Consume quality supplements to support a sound nutritious diet. For most people it should be enough to add whey protein, creatine and l-glutamine to your daily diet.
6. Don't overdo the aerobic exercise. Your aim is to increase muscle mass therefore you don't want to burn excessive calories that could be utilized for bulking up.
7. Drink plenty of water. Failure to drink sufficient quantities of water will lead to dehydration and adversely affect your muscle mass. Don't forget that muscle is 70% water so a generous intake will maintain muscle volume and help growth.
Creating An Anabolic State That Supports Muscle Growth
History of Anabolic Steroid
Surprising it may seem, but tracing the history of anabolic steroid will reveal that there was prevalence of its use among professional athletes in ancient Greece. In those times, athletes used natural steroidal substances in order to enhance androgenic and anabolic growth in the body.
As the history of anabolic steroid unfolds, one would find that in early 1930s, German scientists discovered the drug in modern pharmaceutical form - albeit accidentally. There was however no immediate interest to pursue research into the drug's utility.
After a hiatus of nearly 2 decades, the first serious scientific attention to anabolic steroid came upon in 1950s when methandrostenolone or Dianabol was approved by the FDA for use in US in 1958 after it was known to have had promising trials in other countries.
In spite of sporadic trial and use of anabolic steroid from 60s through 80s, doubts remained as to whether it had any real effect. In 1972 a study was done whereby no big difference could be noticed between those who received anabolic steroid injection and those who were given placebo.
Later in 1996, the National Institutes of Health (NIH) decided to examine the effect of the drug by injecting testosterone enanthate in high doses intramuscularly at the rate of 600 mg/week for 10 weeks. The results gave clear indication of increase in muscle mass and decrease in fat mass among those who took the test as against those who took placebo injections.
Meanwhile, the US Congress approved the Anabolic Steroid Control Act of 1990, and accordingly the anabolic steroids are placed into Schedule II of the Controlled Substances Act (CSA).
It is not known how the history of anabolic steroid will trace its route in future. For now, as recently as on January 20, 2005, the CSA has been further amended to make way for Anabolic Steroid Control Act of 2004, vide which both anabolic steroids and prohormones are now controlled substances.
