HOW TO BUILD MUSCLE WITH DIET+EXERCISE

 Want to build muscle? Diet and type of exercise are critical components to support the muscle building process.

1.  GOOD QUALITY PROTEIN-

While meals should be balanced with protein, carbohydrates and fat, building muscle requires consistent intake of good quality protein. However, you don’t need to overdo it on the protein- as this can cause the kidneys to work overtime in order to digest the extra protein that the muscles and body don’t need.

If you are curious about your protein intake, you should work with a dietitian or healthcare professional to have your needs calculated based upon your anthropometrics, lifestyle and goals.

A good rule of thumb is to ensure that each meal and snack has a source of protein in it. Quality, anti-inflammatory sources of protein include fish, lean poultry, eggs, beans, dairy, and nuts/seeds.

2.  TIMING OF MEALS-

Depending on when you are working out, timing of meals is important for building muscle. If you are working out more than a couple of hours after you wake, it is advantageous to eat a balanced meal or snack beforehand so that your glucose levels don’t fall too low- making muscle synthesis difficult.

After your workout, within a couple of hours, it is also advantageous to have a balanced meal. Don’t overthink meal timing as long as you are eating on a regular schedule, your body is very good at utilizing nutrients when given.

3.  STRENGTH TRAINING-

While cardio-based exercises are great for heart health and may bring enjoyment to some individuals, they are not ideal for muscle building. To build muscle, strength training exercises are the way to go. Often women may shy away from these types of exercise due to the thought that they may get “bulky”. This is not the case, as women’s body and the anabolic hormones produced do not result in a bulky physique. For all ages and genders, strength-based workouts that are done responsibly will help promote longevity.

Vary your workouts with strength and cardio options (if you enjoy them), but if muscle building is your goal, a strength-based workout is needed on a consistent basis. 

As with all forms of physical activity, it is important to enjoy the movement, stick to a sustainable plan and give your body the rest/recovery it needs. Muscle building takes time and should support your lifestyle.