Creating An Anabolic State That Supports Muscle Growth
You can only build muscle if your body is in the correct anabolic
balance to allow growth to take place. Intensive exercise is clearly
an important part of the muscle building process but achieving the
maximum muscle mass depends on putting the building blocks in place.
This is achieved through sound nutritional practices so you need to
be aware of the following anabolic enhancing principles:
1. Protein is the basic raw material needed to build muscle. Protein
supplies the amino acids that the body uses to repair and build muscle
following intensive exercise. Aim to consume 1 to 1.5 grams of protein
per pound of body weight each day from food like beef, fish, poultry,
eggs, milk and whey. Spread the load over at least six meals to derive
the optimum benefit and avoid overloading the liver.
2. Carbohydrates are needed to energize the muscle building process.
Carbohydrates stimulate the release of insulin which pushes the amino
acids into muscle cells to begin the process of repair. The body uses
carbohydrates as a source of energy - consume too little and the body
will steal protein that would otherwise be used for repairing and
building muscle. Aim to consume 1.5 to 2 grams of carbohydrate per
pound of body weight each day from foods like potatoes, pasta, rice,
vegetables and whole wheat bread.
3. Boost your calories. Unless your main aim is to reduce fat you
need a positive caloric balance if you want to build muscle. Make
sure that your daily calorie intake is 10% higher than your energy
expenditure for daily maintenance and that the calories are acquired
from a diet characterized by a ratio of 50% carbohydrates, 40% proteins
and 10% fat.
4. Get plenty of rest both in terms of adequate rest days between
training sessions and sufficient sleep. Your muscles won't grow if
you don't build adequate recovery time into your training program.
Similarly, you can only optimize your body's levels of testosterone
and growth hormone if you spend enough time sleeping.
5. Consume quality supplements to support a sound nutritious diet.
For most people it should be enough to add whey protein, creatine
and l-glutamine to your daily diet.
6. Don't overdo the aerobic exercise. Your aim is to increase muscle
mass therefore you don't want to burn excessive calories that could
be utilized for bulking up.
7. Drink plenty of water. Failure to drink sufficient quantities
of water will lead to dehydration and adversely affect your muscle
mass. Don't forget that muscle is 70% water so a generous intake will
maintain muscle volume and help growth.
You can find out more about building muscle by visiting the site
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levels of bodybuilding experience. Go to
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