What foods should I eat to build FAST TWITCH muscles???
552261
Protein is the best thing you can ingest to repair any muscle.  To build your fast twitch...you have to train them.  plyometrics, jump train, sprints, etc..keep training them, and get your proper nutrition and they will develop with time and effort.
712302
I have the same problem...I am almost the same height and weight as you. Just eat healthy and try to have a snack whenever you think of it...something with protein is good. Nuts are good to snack on. Or, apples with peanut butter. I like to buy yogurt drinks since they're good for when you're on the run. But, it's very tough to gain weight if you have a fast metabolism....try not to worry that much about it. You are how you are. Being healthy is the most important thing.
151386
Your legs are currently over trained. You are only hitting your slow twitch fibers (Type-1) but they are not recovering fully so your performance is suffering from it. . I suspect it is your diet at this juncture. You are getting plenty of aerobic type exercise. You need to gain more strength and endurance which means training your type-2a (fast twitch) muscle fibers meaning some kind of resistance training at 15 to 20 repetitions per set at lease once a week but avoid very heavy weight (type-2b fibers) as this will cause you to never recover due to your current training regiment.\n\nAdding weight training to your leg workout will actually improve your martial arts training. I have been studying an effective form of Kung Fu for 15 years and weight training has improved my physical performance. Also, maybe when you train in Tae Kwon Do you could remove some of the kicking skills every few workouts for recovery purposes and focus on some of your other skills.\n\nBecause your legs seem to be in an over trained state, I would take one full week off of “all forms of training” to fully recover, then when you resume, reduce your running from 5x a week to 3x per week, however you can increase the intensity of the runs and be sure to take a day or two off every week, your legs are getting a lot of training. Finally, you should review your current diet plan and adjust it accordingly. Be sure you are getting enough calories (Good fats and carbohydrates are essential to your type of training). You know, once your use up your carbohydrate reserve you will fall flat on your face. I suggest that once you establish a solid diet that you include some of the below items to it. Also check out the website below for some great prices.\n\n1/4th table spoon of “Extra Virgin Olive oil”\n1/4th tbs “Natural” Peanut butter (Try Teddies).\nWhey Protein\nL-Glutamine (Aids in recovery)\nMEGA Man, multivitamin (GNC)
695546
Lots of nuts, fruits and vegetables.. try snacking on almonds. \n\nTake vitamins and work out to build muscles
271734
Fruit is good to eat after a workout.  I'd suggest drinking water instead of juice.  I also like a half a peanut butter sandwich sometimes.
334896
diet: 5 to 6 meals a day, drink lotz of water, take 2 protein shakes a day, after workout is a must with a banana!\nprotein: egg whites, chicken, tuna, fish, steak\ncomplex carbs: brown rice, yams, whole wheat breads\nveggies: asparagus, green beans, broccolie, other green veggies\nhealthy fats: olive oil, peanut butter, any type of nuts, omega 3's (fats from salmone is really good).\nworkout: maybe u can work out 5 times a week! ur workout plan would go soemthing like this:\nmonday: chest, back, shoulders\ntuesday: full body circuit workout\nwednesday: biceps, triceps\nthursday: full body circuit workout\nfriday: quads, hamstrings, calves, and glutes\nsat and sunday: rest
579837
Practice over 100m. Less long distance. Basically, there are two knid of muscle fibre - fast twitch and slow twitch - fast twitch is used for short time, high impact activities, like sprinting or lifting weights, slow twitch is used for endurance activites, such as long distance running, cycling, walking.\n\nSo increase your fast twitch muscle response. Practice sprinting, and do more weights on your legs. Squats will help. Practice jumping too.
705435
Yeah cheerios for breakfast, tuna for lunch and salad for dinner. Make sure you exercise also  Run, walk and do sit ups. Oh yeah if you get thirsty have cranberry juice instead of water. i did this for wrestling long ago. i lost 15 pounds in 6 days. Try it if you want.
45198
well my friend IMHO I can answer you that pretty well. Carbs are the fuel for your muscle when you work out. The best carbs during the day are complex carbs like sweet potato and oatmeals, and veggies. When you are about to workout , during workout and right after finishing your training are simple carbs with fast digesting protein. Best bet is a combination (50:50 of glucose and dextrose) and whey protein. If you really want to educate your self in proper nutrition for building muscle I recommend you google John Berardi website and www.burnthefat.com you will learn a lot and with time, will power and patience you will achieve an awesome body like I have done. Discipline is the key ans YES you need carbs to fuel the engine to grow. Just the proper kind of carb, proper amount and time to eat them.\nIts part of what  you need to learn\nHave a great day
819022
I take a multi-vitamin daily and I notice the difference when I miss a dose. Vitamins are a good dietary supplement if your diet is poor in vitamin-rich foods. But to specifically build muscle you need lots of protein. Chicken is a good source of protein if you like it (I don't mean the deep-fried stuff either). Good luck!
773538
You should eat at least 6 egg whites including 1 with yolk or you should consume about 53grams of protein after an hard workout. for example: drink a protein shake immediately. and than one hr later eat 2 chicken breasts with conjunction with healthy carbs. keep doing it for every 2-3 hours. You will see some results.\n\ngood luck!!!!
772299
"muscle building depends mostly on wat u eat working out only stimulates their growth " so u need to eat right to grow right..\n\ncheck the following site for a better result have lot of protiens...after u work out and no junk food...\n\nhttp://www.bodybuilding.com/fun/bbinfo.php?page=MassGainDiets
376547
well pre cook your meals the night before, and put them in boxes u can take with u to work...and u have to do more working out, because  u dont want to gain fat u wanna gain sexy muscle...you would do something like this \ndiet: 5 to 6 meals a day, drink lotz of water, take 2 protein shakes a day, one shake after workout is a must with a banana!\nprotein: egg whites, chicken, tuna, fish, steak\ncomplex carbs: brown rice, yams, whole wheat breads\nveggies: asparagus, green beans, broccolie, other green veggies\nhealthy fats: olive oil, peanut butter, any type of nuts, omega 3's (fats from salmone is really good).\nworkout: maybe u can work out 5 times a week! ur workout plan would go soemthing like this:\nmonday: chest, back, shoulders\ntuesday: full body circuit workout\nwednesday: biceps, triceps\nthursday: full body circuit workout\nfriday: quads, hamstrings, calves, and glutes\nsat and sunday: rest  ......abs every other day\nemail me if u need any help...goodluck babe!
526405
Many times the "twitch" is caused by a vitamin B-12 deficiency.  Eat some broccoli or buy some sub-lingual (under the tongue) dissolving vitamins.  They also help with biting your tongue or the inside of your cheeks.
127723
Jumping jacks, jumping rope, sweating for a couple of hours everyday and put more fiber in your diet. After you get a good sweat going, don't turn around and eat a damned donut, have a piece of fruit, or start making your own natural fruit juices.
127003
1) It is not just the amount you eat, but what you eat. Lean meats and vegtables that snap are a good place to start. And by snap I mean fresh and not boiled or doused with better or whatever.\n\n2) Exercise moderatly but for about an hour every other day. Spend half of that walking or running at a good enough pace for you to feel labored. The other half of the time use weights, or exercises such as push ups or situps to get a muscle "burn". A gym is also an option, but I don't know if you have the money for or want to spend the money on it.\n\n3) Sleep well. To bed earlier and up earlier. Exercise in the morning when you wake up, not in the evening before bed. 7 hours of GOOD sleep is a must.\n\n4) Occupy yourself with a hobby that keeps your attention for a long period of time. A hobby like this keeps your mind focused and gives less of a chance for snacking from boredom.\n\nThat is a good place to start... if you see good results, keep it up and modify to fit you... if it does not, see a doctor AND a trainer
1055562
To gain fat: Eat thousands of calories of junk food daily\n\nTo gain muscle: Make sure you get enough protein. A good target to shoot for is 1 gram per pound of lean body mass. Also, exercises of any type will help to stimulate certain muscles - causing them to grow. Also, it is important to be sure that you are hypercaloric to a degree. Your body must have a surplus of calories in order to ensure that there is enough left over to build muscle.