What You Need To Know About Building Muscles

Undeniably, the process of muscle gaining or building is no easy task, especially when you’re aiming to pack a few pounds of muscle without gaining the extra fats. In order for you to achieve the ideal size, here are a few things you need to know to get your desired result.

1. Eat more, but do not go overboard

muscle gain meal

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For the very obvious reason, you need more calories to fuel muscle growth. You want to be only eating proper food that is giving you the right amount of calories for muscle gain. You may consider a diet consisting about 50% carbs, 25% fat, and 25% protein, or alternatively, an online macronutrient calculator is also useful in determining the appropriate macronutrient ratios that satisfies your need.

2. Consume enough protein

drink protein

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Protein is essential for muscle growth as it is one of the macronutrients that helps repair and restore our muscle cells. However, should your daily food intake does not cater for your daily protein needs, you may consider adding a protein supplement to your diet.

Whey and casein powders are the common substitutes. Whey protein is highly digestible thus making it suitable to drink it 2 hours preceding or after workout to help stimulate muscle growth. On the other hand, unlike whey, micellar casein has a slow rate of digestion, thus it is best to be consumed before bed. In any event if you are lactose intolerant or vegan, there are other alternates like soy, pea or brown rice protein.

3. Nutrient (particularly carbohydrate) timing

healthy eating time

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Research has indicated that ingesting carbohydrates prior to and during resistance training may improve training performance as it enhances the re-synthesis of muscle glycogen, resulting in a faster time of recovery from resistance training, thus possibly allowing for a greater training volume.

4. Progressive Overload

lift weights

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You need to lift more in order to strengthen your muscles and gain mass. To do this, you need to progressively overload your muscles by demanding them to work harder than they used to. You may either opt to increase the weight you are lifting or simply do more repetitions.

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