Tips to Increase Lean Muscle Mass

 

Helpful tips that can help you increase body muscle mass.
  • Consume a hyper-caloric diet (one in which more kilocalories than required to sustain current body weight are ingested), about 10% to 15% beyond what is needed to maintain body weight.
  • Expand your daily caloric ingestion over five or six meals.
  • Participate in a resistance training programme.
  • Eat 40% to 50% carbohydrate, 30% protein, and 20% to 30% fat. For supplementary calories, devour high protein, high fat foodstuffs.
  • Consume acceptable protein daily (anywhere between 1.5 to 2.0 g/kg per day).
  • Routinely ingest whey protein (ideal for building muscle mass), different amino acids (such as the branched-chain amino acids), casein protein (helps prevent muscle degradation), and carbohydrate, predominantly scheduled around your workouts (i.e., pre-, during-, and post- workout mealtimes).
  • Consider complementing your diet with creatine (shown to increase strength, muscle mass, and sprint performance; and no other supplement is supported by the same level of positive research).

Conclusively, in order to increase body mass, one must ingest a hyper-energetic diet. Yet, to accentuate lean muscle mass addition, the hyper-caloric diet should be pooled with resistance exercise and a protein intake sufficient to backup protein synthesis.

 

Disclaimer

The content of this blog post is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare professional for any health concerns or before making any decisions related to your health or treatment. Information regarding supplements has not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary.

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