What Is the Best Strategy to Increase Muscle Mass?

There are two ways to gain weight

Through an increase in muscle mass or an increase in fat mass.

Both appear as weight gain on the scales, but they give a very different body composition and personal appearance.

In this new blog post we are going to look at one of the best strategies for increasing muscle mass, through physical exercise and the intake of food supplements.

Concepts to understand this strategy.

Weight gain due to increased lean tissue can be achieved by combining an appropriate strength-training programme with a balanced diet. Strength or resistance training provides the stimulus for muscle growth, while diet supplies the right amount of energy, calories and nutrients so that this growth occurs at an optimal rate. If one is adopted without the other, there will be no increase in muscle tissue.

Resistance training (weight training)

This is the best way to stimulate muscle growth. The fastest increases in size and strength are achieved by using relatively heavy weights that can be lifted strictly for 6 to 10 repetitions per set. If more than 10 to 12 repetitions can be performed with a given weight, the load should be increased.

In addition to physical exercise, we need a positive energy balance, meaning a high-calorie, high-protein diet: we need to consume more calories than required for maintenance, recovery and increased muscle mass. These extra calories should come from a balanced ratio of carbohydrates, proteins and fats.

The recommendation for strength training is 1.4-1.7 grams of protein per kilogram of body weight per day. This intake should help promote muscle growth. Protein intake will also depend on our goal and the type of sport we practise.

Carbohydrates optimise glycogen recovery after training when consumed at 1 gram per kilogram of body weight. Consuming carbohydrates together with protein after training also helps create an ideal hormonal environment for glycogen storage and muscle hypertrophy. They trigger insulin, which helps transport nutrients into the muscle.

Therefore, taking carbohydrate and protein food supplements during the 4 hours after exercise will considerably improve our muscle mass. An ideal product that will help us meet our objective is ETIXX.

FULL TRAINING COMPLEX SHAKE:

A food complex composed of carbohydrates (33 g per 100 g of product), proteins (43 g per 100 g of product), vitamins such as B1, B2, B6, B3, B5 and biotin, and minerals including phosphorus, calcium, magnesium, iron, chromium and potassium, all of them fundamental for increasing lean mass.

If you want to increase muscle mass quickly, we recommend supporting yourself with our selection of proteins for muscle development.