Dr. Josh describes the 6 best ways to put on muscle.
- Post Workout Meal
- Protein – raw eggs, Raw Protein
- Fat – coconut milk
- Fruit – Strawberries, blueberries, banana
- Get enough protein daily
- Take your body weight and eat that much protein in grams daily (example: If you weigh 180lbs, make sure you get at least 150-180 grams of protein daily)
- Raw fermented dairy products
- yogurt
- kefir
- amasai
- raw cheese
- Eat more vegetables
- contains vitamins and minerals your body needs for recovery and muscle building
- Eat Spinach, broccoli, celery
- Eat foods high in Nitric-Oxide
- Foods like Beets and Beans (kidney and black beans), and fish like salmon and tuna
- Stay away from Synthetic Nitric Oxide Supplements
- Pre-Workout Food (two hrs or so before workout)
- Piece of fruit
- Small amount (half serving of protein powder) or raw egg
Dr., what do you mean under #5 by “Stay away from supplements?” What kind of supplements are you referring to?
hi! Just noticed your question– Dr. Axe is saying to stay away from all ‘artificial’ ingredients in supplements. If you take supplements that are completely raw/natural/organic, you’ll be fine (he endorses a few brands himself). The things they add into your supplements mess with your hormones, stomach flora, and may not be absorbed properly as well. Good luck! =)
Thank you for the clarification.
Dr. Axe,
Where do we get raw dairy products near Hendersonville, TN?
Dr. Axe, what if you are a woman who’s been weight training for years and lately are a bit heavier than you’d like to be? Would this protocol help to burn off those extra pounds if they’re caused by a hormone imbalance? I notice when I up my protein intake that I seem to just get bigger but I don’t lose any fat. I’m young but have the estrogen levels of a post menopausal woman (which you and I have discussed and I’m working on). In my situation, would you recommend the same things? Thanks again for all you do.
What is the real story behind whey protein? And also I heard from a guest Dr Oz had to be sure and have 30 grams for breakfast, do you agree?
I like to workout first thing in the morning (at home) before my children wake up. Is it okay to workout on an empty stomach?
You should read this article.
http://blogs.mercola.com/sites/vitalvotes/archive/2011/05/17/why-exercising-on-an-empty-stomach-can-mean-a-better-workout.aspx
One is trapped into signing in to read the article; you just can’t read it.
Hello Dr. Axe I was wondering where is your source of Organic Raw Dairy? I am looking for some.
God Bless
Eric V
I’ve always heard about getting enough protein, but am currently reading a book about alkaline and acid ash foods. Protein is an acid-ash food, and if there is too much protein, your body will have to pull resources (sodium first then calcium if there’s not enough) to alkalize the fluids. My impression is that we eat way too much protein and not enough fruits and vegetables. The sodium that our body needs is organic sodium which is found in fruits and vegetables. Unfortunately we cannot utilize the sodium in salt because it is so tightly bonded with chlorine. What do you think about all this?
Why does it have to be either/or? While we’re eating the right amount of protein, why not eat the proper amount of fruits and veges? I do.
Sorry my comment was so vague. Dr. Axe is proposing to eat a very large percentage of protein, and in order to balance that amount of protein, one must eat incredible amounts of vegetables and fruits to counteract all the acid-ash. If the percentage of protein is more than 25% of your daily caloric intake, you will run into problems.
Hello Sara, you bring up an interesting point. My understanding, though basic, is that a good source of protein like grass-fed beef is actually alkalizing. Also the Raw Protein that Dr Josh mentions avoids much of the acid-ash effect that most protein powders can cause as this one is from raw organic sprouts. The cost of it however would be prohibitive for most if you’re doing your body weight in grams. Raw eggs as he mentions would be the cost effective option in addition to the protein powder.
Nice post! By coconut milk you are referring the real stuff from a can right? Not the carton stuff my the regular milk correct?
The less processed the better so in this order: Fresh – Can – Carton. All are better than pasteurized dairy!
Dr. Axe, I weigh 132 lbs. I’m in great shape. I lift weights.(not as much heavy wts. as I used to) I’m 65 yraes old and look 46 as I’ve been told many times over. No health issues. I cannot eat that much protein a day. How many grams should I Consume? Thank You! Carol Dozier
what about whey protein powder before workout!
Why does the egg have to be raw?? Can’t a tasty boiled egg work?:)