How to Gain Muscle Mass
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- November 6, 2023
- 10:41 am
We continually hear our customers asking one question: “How can I build muscle mass?”. The answer lies somewhere between the pull-up bar and the protein bar. Follow our guide and start transforming your body from a lightweight contender to a heavyweight champ.
1. Weight Gain Basics: It's All About Energy Balance
Alright, let’s rip it off like a band-aid: weight gain only happens when your energy intake exceeds your energy output. Seems too easy, right? Many gym enthusiasts and fitness gurus dread this concept, thinking their workouts and protein shakes can defy the laws of science. But, alas, even the fitness universe is ruled by physics.
The calories (energy) you consume must end up somewhere. Factors like diet, nutrient intake, food quality, genetic background, hormone levels, and physical activity determines where your calories end up. By fine-tuning these factors, you can guarantee that those extra calories get utilised for muscle construction rather than belly fat accumulation.
2. Muscle Building Nutrition: What Should You Eat, and How Much?
Protein
Protein is a pivotal component, building blocks for all human tissues, including muscle. Since our bodies lack the capability to stock protein, muscular tissues might be broken down and converted into amino acids when needed. To avoid this catabolic state and fortify the synthetical (anabolic) state, your body needs a constant protein supply. Consuming protein every 2-3 hours can ensure your body gets a steady amino acid flow, driving muscle recovery and growth post-exercise.
For effective muscle growth, aim for about 2 grams of protein per kilogram of body weight. So, if you weigh 75kg, aim for roughly 150g of protein daily.
Carbohydrates
Carbs are your body’s go-to energy source and are stored as glycogen within your muscles. Overindulging in carbohydrates can lead to elevated insulin levels resulting in fat storage, but when consumed judiciously, carbs can induce significant muscle growth.
Carbohydrate needs can greatly depend upon the individuals and range from 2g to 6g per kilogram of body weight.
Fats
Don’t overlook fats, a critical nutrient that facilitates vitamin processing, hormone production (including testosterone), and muscle cell membrane construction. Ensure at least 20% of your diet calories originate from fats to avert vitamin deficiencies and maintain a suitable hormonal profile.
Vitamins and Minerals
These tiny nutrients underpin several bodily functions, such as energy production, cell differentiation, and hormone creation. A well-rounded diet should include adequate vitamins and minerals, primarily derived from fruits and vegetables.
3. Right Weight Gainer for Muscle Gain
Even with the best of intentions, you might often face situations when eating a proper meal isn’t possible. Perhaps you simply lack the appetite. In these scenarios, weight gainers can serve as a valuable asset. Packed with essential nutrients and being easy to consume, they can supplement your calorie intake efficiently.
To summarise, gaining serious muscle requires persistent weight training, a tightly controlled diet, the help of supplements like ‘Strong By Nature’ and an unshakeable commitment. Pumping iron and gulping down the protein might take you some way, but to reach the peak of Mount Muscle, you also need to understand and fuel your body’s energy balance.
Final Thoughts...
Embarking on the journey towards muscle gain brings a set of challenges that require tenacity, grit and determination to overcome. Achieving lasting results isn’t an easy endeavour and may require some extra assistance along the way.
We are that extra assistance. Strong By Nature is not just a brand but also your partner in the journey to gaining muscle. Train smart, fuel right, and use Strong By Nature to accelerate those gains!
Stay fit, stay Strong By Nature.
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