Madeleine Hull
Gaining muscle mass is not just about aesthetics and has numerous benefits for your overall health and wellbeing. Building muscle can boost your metabolism, increase bone density, improve your posture, and enhance your athletic performance. To build muscle, you must push your muscles to their limit and then allow them to recover and grow stronger. This involves a host of variables over a 24-hour period, including diet, exercise, and rest. In terms of diet, it is important to eat at regular intervals throughout the day to provide a steady stream of nutrients to your muscles, which aids in recovery and growth. This includes sufficient protein, fat, and carbohydrate calorie intake that exceeds daily energy expenditure. Weight training and resistance training are also key components of building muscle mass, and it is important to consistently challenge yourself to gain strength and muscle.
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What You'll Learn
Resistance training and weight-lifting
To build muscle, you must push your muscles to their limit and then allow them to recover and grow stronger. This means creating the proper recovery environment when you're not working out, including proper sleep and rest days. Resistance training with moderate to heavy loads is the most effective method for increasing muscle mass.
Full-body workouts that address all major muscles are essential, but certain muscle groups may require extra attention, such as the leg muscles for older men. Compound exercises that work different muscles in one movement, like squats, deadlifts, and lunges, are excellent for building leg muscles. When it comes to weight training, it's important to consistently challenge yourself and increase the load as you progress. Shawn Pedicini, a physical therapist, recommends that older men perform fewer repetitions (reps) with heavier weights to gain the most muscle. An ideal routine would be eight repetitions for each exercise, with three sets in total. However, this can be adjusted based on individual needs and movement capabilities.
It's important to note that gaining muscle mass takes time and consistency. The rate of muscle gain depends on various factors, including your training experience, sex, age, and the type of exercise you're doing. For example, untrained individuals typically gain one to two pounds of muscle mass per month during the initial phases of training, while those who are well-trained may only gain one or two pounds per year. Therefore, it's crucial to be patient and focus on progressive overload, gradually increasing the intensity of your workouts over time.
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Sufficient protein, fat, and carbs
Gaining muscle mass requires a commitment to both resistance training and following an appropriate diet. To build muscle, you must push your muscles to their limit and then allow them to recover. This means creating the proper recovery environment when you're not working out.
A well-balanced diet is crucial for muscle growth. This includes sufficient protein, fat, and carbohydrate intake, exceeding daily energy expenditure to build muscle without causing excess fat gain.
Protein is essential for muscle growth and repair. Aim for 1.4–2 g of protein per kilogram of body weight per day. High-protein foods include eggs, chicken, salmon, Greek yogurt, skim milk, beans, and protein powders.
Carbohydrates are also important for muscle gain. Avoid low-carb diets, as they can hinder muscle growth. Instead, opt for complex carbohydrates like whole grains, fruits, and vegetables, which provide a steady stream of energy and nutrients for muscle recovery and growth.
Healthy fats are another necessary component of a muscle-building diet. Choose nutritious high-fat foods like avocado, nuts, olive oil, and fatty fish like tuna, which provide essential fatty acids that support muscle health.
It's important to note that supplements can support your muscle-building journey, but they shouldn't replace a well-balanced diet. Meal planning and consistent eating habits are key to ensuring your body receives the fuel it needs to build muscle mass effectively.
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Supplements and protein powders
Protein Powders
Protein is critical for gaining muscle mass. Generally, active individuals trying to gain muscle should aim for 0.6 to 0.9 grams of protein per pound of body weight, or 1.4 to 2.0 grams per kilogram of body weight. While whole foods should be the primary source of protein, supplements can help if you're not meeting your requirements.
Dairy-based proteins like whey and casein are some of the most popular and well-studied protein supplements. Whey protein, in particular, is quickly digested and contains essential amino acids and leucine, which are crucial for muscle growth. Studies suggest consistent consumption of whey protein with exercise improves strength and muscle growth. However, whey protein may cause side effects like bloating, diarrhoea, thirst, and nausea, and those with milk allergies should avoid it.
Other protein powders are made from soy, peas, beef, or chicken. Research suggests that rice protein supplements can be as effective as whey protein for muscle gain during weight training.
Creatine
Creatine is a well-studied supplement that has been shown to increase muscle mass in both males and females.
Beta-Alanine
Beta-alanine is an amino acid that may improve exercise performance and reduce fatigue. Some studies suggest it can increase lean body mass, especially when combined with an exercise program, while others dispute this claim.
Branched-Chain Amino Acids (BCAAs)
BCAAs are available as supplements and can be found in certain foods like meat, chicken, and dairy. They may benefit muscle size and strength, and they help provide energy to skeletal muscle cells during exercise. However, large doses may interact with Parkinson's disease medication.
Carnitine
Carnitine supports post-workout recovery and muscle growth. It can be consumed through red meats, fish, and certain plants, or taken as a supplement.
Weight Gainers
Weight gainers are high-calorie supplements designed to help individuals struggling to consume enough calories and protein from food alone. They typically contain 75 to 300 grams of carbs, 20 to 60 grams of protein, and 0 to 15 grams of fat per serving. While they can help increase calorie intake, they are not necessary for everyone and should be used selectively.
Remember, while supplements can support your muscle-building journey, a well-rounded diet based on whole foods and regular exercise are the foundations of gaining muscle mass.
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Whole foods and micronutrients
To maximize muscle growth, focus on nutrient-dense, whole foods that provide your body with the necessary calories and nutrients, especially protein. Aim for a well-balanced diet rich in healthy fats, carbohydrates, and proteins. Include colourful fruits, vegetables, lean proteins, whole grains, and healthy fats in your meals.
Some specific whole foods that can contribute to muscle gain include:
- Chicken: A high-protein food that promotes muscle growth and strength. It also contains B vitamins, which support physical activity and optimal muscle gain.
- Greek Yogurt: Provides a mix of fast- and slow-digesting proteins, along with vitamin A and B vitamins.
- Beans: A great source of protein and other nutrients like folate, vitamin K, and manganese.
- Salmon: A protein-rich food that also contains healthy fats.
- Eggs: Another excellent source of high-quality protein.
While supplements can play a supportive role, they should not replace a well-balanced diet. Whole foods should always come first, ensuring your body receives the full range of micronutrients needed for overall health and muscle building.
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Rest and recovery
To build muscle, you must push your muscles to the limit and then let them recover and grow stronger. To do this, you must create the proper recovery environment for them when you're not exercising. This means that your quest to build muscle involves a host of variables over a 24-hour period, from rest to nutrition to active recovery.
Listen to your body and provide it with the recovery it needs to grow stronger. This might mean taking rest days between workouts, or incorporating other types of exercises like cycling, walking, running, yoga, or HIIT exercises on your off days.
Sleep is also critical for muscle recovery. People who exercise intensely need even more rest than the average person. Some professional athletes allegedly sleep 10 hours or more per night. Research has found that sleep deprivation may impair muscle recovery by impairing the body's inflammation reaction and the production of hormones that aid muscle growth. Getting enough sleep keeps your anabolic hormone levels elevated, which improves muscle recovery and growth.
In addition to rest, hydration, and nutrition, a person's overall lifestyle habits play a key role in exercise recovery. Massage is a recovery technique that many athletes incorporate into their training to reduce muscle soreness. A 2020 review of studies found that massage has a small but significant effect on improving flexibility and decreasing delayed onset muscle soreness after exercise.
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Frequently asked questions
Some foods that can help you gain muscle mass include chicken, shrimp, eggs, salmon, brown rice, quinoa, sweet potatoes, beans, and fruits.
To build muscle, you need to be in a calorie surplus, which means consuming more calories than you burn throughout the day. It is also important to eat at regular intervals throughout the day to provide a steady stream of nutrients to your muscles, aiding in their recovery and growth.
Supplements can play a supportive role in your muscle-building journey, but they shouldn't replace a well-balanced diet. Protein powder, for example, can help you meet your daily protein requirements, and creatine has been shown to enhance strength and muscle gains.
It is important to allow at least 48 hours between sessions for muscle recovery. Some people prefer to break their workouts into two parts: upper body and lower body, performing exercises for one body part each day.
