Building Muscle: A journey, not a shortcut

Building muscle is not just a workout routine—it's a lifestyle. It's an adaptive process that requires commitment and strategy beyond just lifting weights. Here, we delve into the essential elements that contribute to muscle growth and how you can incorporate them into your everyday life.

Nutrition: The Foundation of Muscle Growth

1. Protein Balance: Protein is the building block of muscles. Ensure you're getting enough by focusing on total protein intake. Aim for a minimum of 0.3-0.5g of protein per kg of body weight, consumed every 3-4 hours. Think of building muscle like constructing a brick wall; you need to add more bricks than you take away.

2. Energy Balance: A slight calorie surplus is crucial as muscle growth is energy-intensive. Aim for an additional 350-480 calories daily, prioritising carbs to fuel your workouts and support recovery.

Sleep: The Underrated Ally

Quality sleep is vital for muscle growth. It supports anabolic hormone levels and reduces cortisol, which can hinder muscle protein synthesis. Prioritise sleep by managing caffeine intake, reducing blue light exposure before bed, and maintaining a consistent sleep schedule.

Meal Timing and Micronutrients

Meal Timing: Eating at the right times can enhance training and recovery. Consume protein within two hours of working out and include simple sugars like fruit or jam on toast before sessions for quick energy.

Micronutrients: While they don't directly build muscle, micronutrients play a crucial role in overall health, affecting digestion, immune function, and recovery. Aim for a diverse diet with 5-8 servings of colourful fruits and vegetables daily.

Supplements: The Extras

Once the basics are nailed down, supplements can provide an edge. Consider incorporating:

• Vitamin D: 3000 IU daily

• Omega-3: 1-2g daily

• Creatine: 5g daily

• Beta-Alanine: 40-80mg daily

• Citrulline Malate: 6g an hour before training

Overcoming Barriers:

Building muscle requires overcoming barriers like the fear of eating more due to potential fat gain or the misconception that dieting will lead to muscle growth. Establish systems like meal prepping and support networks to maintain consistency and progress.

Embrace the Journey

Building muscle isn't a quick six-week endeavor but a long-term commitment. It's about becoming a "muscle mommy," embracing a new lifestyle, and dealing with external judgments with confidence. It's a journey toward a stronger, healthier you.

For more personalised advice, feel free to drop me an email [email protected]. Embrace the journey, and remember, it's about progress, not perfection.