(3) Bulk up your protein intake to increase muscle synthesis.
Toning your arm muscles will certainly get you the definition you seek, but increasing your protein intake will get you there even faster. Research published in The Journal of Nutrition reveals that adding more protein to your diet increased muscle synthesis by as much as 25%, meaning that you can build stronger muscles faster, right in the privacy of your own home.
“Protein is best eaten after your workout to maximize muscle toning results. A protein shake is always good, and try to incorporate some veggies in it for maximum nutrition,” Milstein says. “Just make sure you are truly hungry after your workout and you are not just eating because someone told you that it’s good to have protein post workouts.”
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