Most people believe that the only way to build muscle is to put in countless hours of strength training. And while that’s certainly a key factor, it’s not the only factor. Here are five effective ways to enhance muscle growth beyond the gym.
1. Add more protein your diet.
Protein is critical for building muscle mass—especially after strength training, when muscle fibers are repairing from the damage of your workout so they can grow back stronger. In addition to supporting tendons, ligaments, and other body tissues, protein is necessary to maintain that healthy muscle mass you’ve worked so hard to build. When your diet lacks amino acids, muscle wasting (also known as muscle atrophy) can take place as your muscle fibers are broken down to support your body’s energy needs.
Some of our favorite protein-rich foods include:
Lean Chicken Breast: Packed with high-quality protein, lean chicken breast is a staple for muscle building. It provides essential amino acids that aid in muscle repair and growth.
Greek Yogurt: Greek yogurt is an excellent source of protein and contains casein, a slow-digesting protein that helps promote muscle protein synthesis. It also provides calcium and probiotics for overall health.
Eggs: Eggs are a nutritional powerhouse, rich in high-quality protein and essential amino acids. They also contain healthy fats, vitamins, and minerals, including vitamin D, which is crucial for muscle function.
Quinoa: Quinoa is a complete protein source, meaning it contains all essential amino acids required for muscle growth. It is also a complex carbohydrate, providing sustained energy and fiber for optimal performance and recovery.
Salmon: Salmon is not only a great source of protein but also rich in omega-3 fatty acids. These healthy fats aid in reducing inflammation, improving joint health, and promoting muscle recovery after intense workouts.
These foods don’t just feed your muscles, they’re loaded with health benefits of their own.
Our programs include two different nutrition plans you can choose from that help ensure you’re getting the right mix of protein, carbs and fats to meet your goals.
2. Fueling Your Gains: The Importance of Eating Sufficiently for Muscle Building
Substituting breakfast with a chia seed or yogurt smoothie may fulfill your protein requirements, but it might lack sufficient calories for your fitness goals. If you’ve intensified workouts or added strength training, it’s vital to consume enough food to sustain activity levels and promote muscle growth.
Apart from protein, incorporating calories from vegetables, fruits, healthy carbs and fats enhances overall well-being and provides essential nutrients for muscle development.
Again, our nutrition plans take the guesswork out of how much you should eat to meet your goals.
3. Get More Sleep: The Crucial Role of Sufficient Sleep in Muscle Building
Sleep plays a vital role in enhancing muscle building and overall fitness. Here’s how sleep contributes to the muscle-building process:
Muscle Recovery and Repair: During sleep, your body undergoes important restorative processes, including muscle tissue repair and growth. Adequate sleep provides an optimal environment for protein synthesis, the process by which your body builds and repairs muscle fibers.
Growth Hormone Release: Sleep is essential for the release of growth hormone, a key factor in muscle development. Growth hormone stimulates tissue growth, repairs damaged cells, and supports muscle protein synthesis.
Testosterone Production: Sufficient sleep helps regulate testosterone levels in the body. Testosterone is a hormone that promotes muscle growth, strength, and recovery. Inadequate sleep can disrupt testosterone production, hindering muscle-building efforts.
Energy Restoration: Sleep replenishes energy stores and optimizes glycogen utilization, which is crucial for providing fuel during workouts. Well-rested muscles are better equipped to perform at higher intensities, leading to more effective training sessions and improved muscle growth.
Mental and Physical Performance: Quality sleep enhances cognitive function, focus, and reaction time. These factors are essential for performing well during workouts, allowing you to push harder and maximize your muscle-building potential.
To optimize muscle growth and recovery, aim for 7-9 hours of quality sleep per night.
Establish a consistent sleep schedule, create a relaxing bedtime routine, and create a sleep-friendly environment by ensuring a cool, dark, and quiet sleeping environment.
4. The Role of Supplements in Maximizing Muscle Growth
While a well-rounded diet should be the foundation of muscle building, certain supplements can support your efforts. Here are some commonly used supplements that may be beneficial for muscle building:
Protein Powder: Protein supplements, such as whey protein or plant-based protein powders, can help increase your daily protein intake, which is essential for muscle repair and growth. They provide a convenient and quick way to consume high-quality protein.
Creatine: Creatine monohydrate is one of the most researched and effective supplements for muscle building. It enhances strength and power output, promotes muscle mass gains, and supports high-intensity exercise performance.
Branched-Chain Amino Acids (BCAAs): BCAAs, including leucine, isoleucine, and valine, are essential amino acids that play a crucial role in muscle protein synthesis. They can be taken before, during, or after workouts to support muscle recovery and reduce exercise-induced muscle damage.
Beta-Alanine: Beta-alanine is an amino acid that increases the production of carnosine in the muscles. Elevated carnosine levels help buffer acid build-up during high-intensity exercise, delaying fatigue and improving performance.
Omega-3 Fatty Acids: Omega-3 fatty acids, typically found in fish oil supplements, have anti-inflammatory properties and support overall health. They may aid in reducing exercise-induced muscle soreness and inflammation, promoting recovery and muscle growth.
Remember, supplements should complement a well-balanced diet and proper training regimen.
There are tons of supplements on the market, but many are filled with questionable ingredients that do little to support overall wellness. Be sure to do your research before investing in them.
Our programs come with a 30 day supply of the supplements we use and trust.
5. Take rest days.
Training the same muscles every day won’t get you faster results. In fact, overtraining can actually impede your efforts. Muscle needs time to recover from the damage that occurs when you work them, and not giving your body the time it needs to relax increases the risk of overuse injuries. It can also lead to poor sleep, loss of energy, and a weakened immune system.
Our programs are designed by world-class trainers and tested extensively to provide the right mix of strength training and recovery days. No guessing or “winging it” and hoping for results!
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