How to Build Lean Muscle Mass
Maximising Muscle Mass: |
It is a common myth that consuming large quantities of protein or relying on protein shakes alone will automatically lead to increased muscle mass, size and strength. In reality, the key to enhancing muscle mass lies in following a structured strength training program. This should be complemented by a high-energy diet to meet training and daily requirements. Resistance training acts as a stimulus, prompting the body to adapt to increased workloads and resulting in muscle gain. Genetic factors also significantly influence individual responses to this type of training.
Numerous studies have explored whether athletes require more protein than the general population. Guidelines suggest a protein intake of 1.2 to 2 grams per kilogram of body weight (0.54 to 0.91 grams per pound of body weight) to promote muscle growth. However, the most critical dietary factor in building muscle is maintaining a positive energy balance by consuming more calories than expended during exercise. Most individuals engaged in intense training can meet their protein needs through a well-balanced diet.
Contrary to popular belief, there is no evidence supporting the superiority of protein supplements over natural food sources. Generally, protein and amino acid supplements are costlier than protein-rich foods. Excessive protein intake can reduce appetite and hinder adequate fuelling for training. Some supplements may even contain banned substances, prompting professional athletes to opt for WADA-tested products.
Timing also plays a role in protein's effectiveness with resistance training. Studies indicate that consuming a small amount of protein (10g) before a gym session can aid in muscle gains. Additionally, taking a small amount of protein (10–15g) with carbohydrates immediately after strength training helps prevent muscle breakdown and enhances repair and refuelling. Convenient protein-based carbohydrate recovery drinks are available commercially, or one can opt for flavoured milkshakes or protein-carbohydrate snacks.
While protein is essential for muscle growth, the body can only utilise a certain amount. Excess protein, provided there is adequate dietary energy, may be broken down and used as fuel or excreted in urine. A diet excessively high in protein at the expense of carbohydrates can lead to fatigue and exhaustion, compromising effective training. Researchers have demonstrated that low-fat diets with excessive protein may compromise the anabolic hormonal response. Therefore, achieving a well-balanced diet that is low in fat, moderate in protein, and adequate in carbohydrates is crucial for maximising muscle gains.
Numerous studies have explored whether athletes require more protein than the general population. Guidelines suggest a protein intake of 1.2 to 2 grams per kilogram of body weight (0.54 to 0.91 grams per pound of body weight) to promote muscle growth. However, the most critical dietary factor in building muscle is maintaining a positive energy balance by consuming more calories than expended during exercise. Most individuals engaged in intense training can meet their protein needs through a well-balanced diet.
Contrary to popular belief, there is no evidence supporting the superiority of protein supplements over natural food sources. Generally, protein and amino acid supplements are costlier than protein-rich foods. Excessive protein intake can reduce appetite and hinder adequate fuelling for training. Some supplements may even contain banned substances, prompting professional athletes to opt for WADA-tested products.
Timing also plays a role in protein's effectiveness with resistance training. Studies indicate that consuming a small amount of protein (10g) before a gym session can aid in muscle gains. Additionally, taking a small amount of protein (10–15g) with carbohydrates immediately after strength training helps prevent muscle breakdown and enhances repair and refuelling. Convenient protein-based carbohydrate recovery drinks are available commercially, or one can opt for flavoured milkshakes or protein-carbohydrate snacks.
While protein is essential for muscle growth, the body can only utilise a certain amount. Excess protein, provided there is adequate dietary energy, may be broken down and used as fuel or excreted in urine. A diet excessively high in protein at the expense of carbohydrates can lead to fatigue and exhaustion, compromising effective training. Researchers have demonstrated that low-fat diets with excessive protein may compromise the anabolic hormonal response. Therefore, achieving a well-balanced diet that is low in fat, moderate in protein, and adequate in carbohydrates is crucial for maximising muscle gains.
Top tips for muscle building
1. Increase food intake when initiating weight training.
2. Avoid overconsumption of large amounts of protein or protein shakes.
3. Consume 2-3 portions of protein-containing foods daily.
4. Opt for lean meat or fish to maintain a low to moderate fat intake.
5. Include high biological value proteins, such as eggs or lean meat.
6. For vegetarians, diversify vegetable protein sources from beans, tofu, quorn, pulses, cereals, nuts, and seeds.
7. Use protein recovery bars or drinks for post-training convenience.
8. Consider consuming a small amount of protein before the gym, like low-fat yogurt, milk, a fruit yogurt drink, or a small packet of nuts.
9. Eat a protein and carbohydrate-based meal as soon as possible if training again within 24 hours.
2. Avoid overconsumption of large amounts of protein or protein shakes.
3. Consume 2-3 portions of protein-containing foods daily.
4. Opt for lean meat or fish to maintain a low to moderate fat intake.
5. Include high biological value proteins, such as eggs or lean meat.
6. For vegetarians, diversify vegetable protein sources from beans, tofu, quorn, pulses, cereals, nuts, and seeds.
7. Use protein recovery bars or drinks for post-training convenience.
8. Consider consuming a small amount of protein before the gym, like low-fat yogurt, milk, a fruit yogurt drink, or a small packet of nuts.
9. Eat a protein and carbohydrate-based meal as soon as possible if training again within 24 hours.
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