Do you want to gain muscle mass quickly? It is possible as long as you use the right methods and eat the right foods. Of course, you need to be patient to see results, but if you work hard at developing and building muscles and do not notice any visible changes after months of training, this is a sign that your approach is not working. And it would be discouraging to not benefit from all your hard work. Also, even if you make progress, you can still improve your results.
Bodybuilder
Maximize muscle growth
The more proteins your body stores during the protein synthesis process, the larger the size of your muscles will be. However, your body constantly exhausts its protein reserves for other purposes, such as the production of hormones. The result is that less protein is available for muscle building. To counteract this, it is necessary to produce and store new proteins to compensate for the deficiency.
Whey protein, an excellent source of protein
Whey isolate, a protein used in bodybuilding, is highly valued by bodybuilders and athletes who want to maintain their muscle mass. And for good reasons, it has a very good profile in essential amino acids because it is free of glycomacropeptide (GMP). Whey isolate is an undenatured protein concentrate that has not been subjected to denaturing heat treatment. It is available in powder form and can contain up to 130 Kcal per serving.
One study showed that athletes who drink a protein drink before training increase their protein synthesis more than those who drink it after training. Since exercise increases blood flow to active tissue, drinking a mixture of carbohydrates and protein before training can lead to greater absorption of amino acids by the muscles.
Balanced diet
For example, a man weighing 154 pounds should consume 60 g of protein per day, which is the same amount as he would get from 100 g of chicken breast, two eggs, 100 g of lentils, and 30 g of almonds. Divide the rest of your daily calories equally between carbohydrates and fat. You can vary the meat or replace it with other protein sources, such as whey isolate. A 30g portion of whey isolate provides the equivalent of 28g of protein.
Increase your training volume
Training volume, i.e., the number of repetitions multiplied by the number of series, is a crucial factor in hypertrophy, commonly known as muscle growth. And to increase volume, it may be better to use a lower weight. To get the volume your muscles need, it is a good idea to do each of your lifts for three to six sets of 10 to 20 repetitions.
Concentrate on the larger muscles
If you are a beginner, any training will be intense enough to boost protein synthesis. But if you have trained for a while, you will build muscles faster if you put more effort into the large muscle groups such as the back, chest, and legs.
Supplement your training with squats, lifts, bench presses, and military presses. Do 2 or 3 sets with 8 to 12 repetitions, with a one-minute break between sets.
Train every other day
Do a full-body workout followed by a day of rest. Studies show that strenuous exercise increases protein synthesis for up to 48 hours immediately after training. This is because your muscles develop when you rest, not when you exercise.
Eat six meals a day
If you do not eat enough, the rate at which your body produces protein is limited. It is a good idea to take the number of calories your body needs in a day and divide them into six portions. Be sure to eat about 20g of protein every 3 hours.
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The right diet at the right time is crucial for building muscle mass. The easiest way to do this is to eat breakfast, lunch, and dinner as usual and have a snack in the morning, afternoon, and before bedtime. If you maintain your food intake, you will be less hungry because you will eat smaller portions more often, which will reduce your stomach size. This will make you feel fuller more quickly. Remember to eat at set times every day.
Eat fruits and vegetables at every meal
Most fruits and vegetables are low in calories. So you can eat as much as you want without gaining fat or weight. Fruit and vegetables are also rich in vitamins, minerals, antioxidants, and fiber, which makes them easier to digest. However, be sure to check the sugar content of certain fruits.
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Eating good fats
Good fats promote fat loss and improve health because they are digested slowly. Ensure a balanced fat intake, eat good fats at every meal, and avoid artificial saturated fats and margarine.
Drink plenty of water
Strength training causes water loss through sweating, which can hinder muscle recovery, so you will have difficulty building muscle mass. Drinking an appropriate amount of water prevents dehydration, but also prevents hunger. An empty stomach can give the impression that you are hungry. Remember to drink at least 50 ounces of water per day.
References
Stark, M., Lukaszuk, J., Prawitz, A., & Salacinski, A. (2012). Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training. Journal of the International Society of Sports Nutrition, 9(1), 54. https://doi.org/10.1186/1550-2783-9-54
Cintineo, H. P., Arent, M. A., Antonio, J., & Arent, S. M. (2018). Effects of protein supplementation on performance and recovery in resistance and endurance training. Frontiers in Nutrition, 5, 83. https://doi.org/10.3389/fnut.2018.00083
