5 Ways to Increase Your Muscle Mass

Training to build muscle mass can easily occupy your consciousness. It is not difficult to understand that lifting a serious iron creates conditions for serious muscles. Diet to build serious muscle is a little more complicated. Of course, we all know enough that serious calories are needed. But if you want to take things to the next level, you can very easily get lost in a sea of ​​different nerdy terms, programs, strategies, etc. Here is the way to increase your muscle mass.

In this article, we want to highlight a few important, simple tips on how to build big muscles.

1. Calories are the basis

The first thing you need to pay attention to is to supply your body with a sufficient number of calories. If you don’t, forget about gaining weight. So, on the days when you train, you consume about 20-22 calories per pound of weight. On rest days, reduce your caloric intake to some 18 calories per pound of weight.

This will help the new pounds go where they want, into the muscles, not the fat!

2. High protein intake is imperative

Bearing in mind that muscle is built of protein, it is claimed that, in order to enable growth, the daily intake of protein must be high. Now, what is considered high protein intake? Instead of the standard 1 gram per pound of weight, jump to 2g per day, whether you are training or resting.

To achieve your daily intake, you will want supplements such as whey and casein, but also other foods rich in protein such as chicken, eggs, cheese, fish, etc.

3. Eggs are great

Speaking of protein, there are foods that you simply need to include in your diet. Eggs for sure. Make sure you consume at least 3 whole and 3 egg whites a day. If you are worried about cholesterol, relax. Egg yolk cholesterol cannot raise LDL (bad cholesterol).

4. Be Smart With Hydrates

Hydrates are very important if you have set yourself the goal of gaining muscle mass. You need to let your body know that it has excess energy that it can use to build muscle. Accumulation of glycogen in the muscles is a signal to your body to switch to anabolic speed, due to excess energy. Additionally, glycogen draws water into the muscle, making them fuller. It also affects the stretching of muscle fiber membranes, thus making muscle growth better and more sustainable in the long run.

On the days when you train, you take in about 2-3 g of carbohydrates per pound of weight, and on the days of rest about 1-1.5, since you will not spend energy in the gym.

Hydrate consumption time in relation to training is also very important. Half an hour before training, along with a whey shake, ingest about 20-40g of slow-growing carbs like oatmeal or wheat bread. Slow-boiling hydrates provide energy for a longer period of time, unlike simple ones, and in addition, they do not cause human reactions. In 30 minutes after training, again with a protein shake, enter an additional 40-100g of simple carbohydrates. The human reaction that simple hydrates cause not only promotes the storage of glycogen in the muscles, but also enhances protein synthesis and cortisol levels. Dextrose is great for this occasion for the simple reason that it reaches the bloodstream at the same time, and then the muscles.

 

5. Don’t avoid fats

Practitioners need fat, even saturated fat, to maintain the levels of the primary male choir. That high. Monounsaturated fats are important for maintaining the level of the primary male choir. And improving general health. Essential omega 3s promote faster recovery of muscles and joints. In terms of intake, consume ½ g per pound of weight each day. 1/3 of the total intake should fall on saturated, one on monounsaturated, one on essential fats.