How to Gain Muscle Mass
Looking to pack on some muscle mass, but you don’t know where to start? Or, maybe you’re already an elite athlete crushing it in the gym, but you simply aren’t seeing the gains you’re used to, or that you desire! Either way, these tips will have you feeling more confident than ever in your ability to reach your dream body and strength goals! Let’s get started with how to gain muscle mass!
How to Build Muscle
Alright, let’s get down to some basics here! How exactly does one put on muscle mass? While putting on muscle comes easily for some people, if you’re not one of the mythical unicorns who is able to eat whatever they want and maintain a perfect body composition, building muscle requires some structured planning and discipline!
First off, let’s get the diet portion out of the way. What should you eat for optimal muscle gain?
Let’s take a look at some of the key elements of a balanced diet that amps up our muscle building potential!
Ding ding ding, our main player: protein! The common stereotype of “gym bros” dry scooping protein powder while yelling “BRO-TEIN!” may be a bit silly, but its origin is based in truth! People who are serious about gaining muscle know that getting an adequate amount of protein intake throughout the day is absolutely crucial for converting their workouts to visible gains.
If you are trying to put on muscle mass, there are three really important things that you need to keep in mind when it comes to your nutrition plan:
- High protein intake, as we said. How much exactly? This will depend on your size, activity level, sports requirements, and training. The American College of Sports Medicine recommend an intake of 1.2 to 2.0 grams of protein per kilogram of body weight per day for athletes, depending on their unique training programs.
- Adequate calories! Dieters beware, if you are under eating, it will essentially be impossible for you to put on real muscle mass. In order to gain muscle, you need to be eating in a caloric surplus. What is the difference between a caloric deficit and a caloric surplus? When you eat above the level of calories you need to maintain your current body composition, you are eating in a caloric surplus. Conversely, if you are eating a reduced calorie diet that rings in below your maintenance level, you are in a caloric deficit. While eating in a caloric deficit can aide in weight loss and fat loss, it is not ideal for putting on muscle mass! That is where you start hearing the term “bulking,” which simply means eating a higher calorie diet that is designed for muscle gain. We’ll talk more about a good bulking diet here in a minute!
- Timing! While some people get a little bit too caught up in timing out their food intake throughout the day, it does play a role in muscle gain! While we used to think that there was a strict 20 to 30 minute “window” in which you had to get your protein after a strength workout, we now know that there is a bit more wiggle room than that. As long as you are getting enough calories, protein, and carbohydrates within 4 hours surrounding a workout (think 2 hours before to 2 hours after), you should be good. However, if you are able to refuel immediately after within reason, all the better! Timing out your food intake can also help you ensure a high energy level to crush your workout, a comfortable workout without too much digestion discomfort, and a good recovery process afterwards.
Here is a basic guide for you to check in with when you are trying to decide what to have pre- and post-workout!
If you are going to the gym in say, 2 hour from now, it’s a good opportunity to have a full on balanced meal. Try to get in some complex carbs like brown rice, sweet potato, whole grain toast, fruits, and/or whole grain oats. Pair these carbs with a good serving of protein, like eggs, Greek yogurt, lean meats like chicken or fish, or a plant based option like tofu. You may also want to add some energy-sustaining fats like a natural nut butter, avocado, oil and vinegar salad dressing, nuts and seeds, or coconut.
Depending on the time of day, and personal preference of course, your meal may look like a big breakfast of eggs and avocado toast with a side of fruit, a big bowl of oats with protein powdered stirred in, topped with coconut flakes and chia seeds, or a plate of grilled chicken, sweet potato, and veggies.
If you are eating closer to your workout, like within 30 minutes, you may want to opt for a lighter option, like a banana or a slice of sourdough toast. These carb-only snacks will be easily digested by your body, and can provide you with energy without weighing you down before your HIIT session.
After a workout, it is crucial to get a full serving of protein, as we all know. But did you know that your body also needs carbohydrates post-workout to refuel glycogen levels? Everybody is body is different, and every body is different, but it is broadly recommended to have a ratio of 3 to 1 carbs to protein in your post-workout meal. This might look like a smoothie with fruit and protein power, a turkey sandwich on sourdough with a side of fruit, or a Greek yogurt parfait. Yum!
If you are serious about your muscle gains, ensure that you are eating a caloric surplus by adding in healthy fats to bulk up your calorie count— especially if getting enough calories in your day is hard for you!
How to Gain Muscle Mass FAST
If you are ready to start going muscle now, you need all of the tools in your arsenal that you can get! We’re sure you have the gym side down, and now you have the nutrition side going for you as well. If you are killing it in the gym, meal prepping your food and eating in a caloric surplus, but you still aren’t seeing results, what can you do?
It may be time to take a look at testosterone replacement therapy!
If your testosterone levels are low, it can be basically impossible for your body to put on or hold into its muscle mass. If you are suddenly experiencing muscle loss, or you just can’t seem to get the gains you are working so hard for, fill out our contact for right now! Our team is waiting to help you get to your best health, and best results. Let’s get you on track to being the beast that you are!
Testosterone Injections for Muscle Building
Testosterone is a hormone that is produced naturally by the body, but what happens when your body isn’t making enough? If you are noticing changes in your body composition that can’t be explained by changes in your healthy lifestyle, it may be time to get some support. Fill out our form to speak with an expert health care provider, and let’s see if testosterone shots can help you reach your optimal health level! Testosterone is essential for the body to gain muscle mass, so making sure that you have a healthy level of testosterone is key. Our prescription testosterone injections are of the highest quality, tailored just for you and your unique body, and can help you get your levels to their peak. When your body is functioning optimally, you will be amazed at what it can do!
Fill out our form right now to book a free virtual consultation. We offer a no-hassle, super convenient way to get your testosterone replacement therapy. Once we get you your perfect prescription, your doses will arrive at your doorstep within 48 hours! Let’s get you started now!
Keep crushing it out there, warrior!