(a) Eat more protein- Exercise training breaks down your muscle. Protein builds down them back up. And the harder your lifting workouts, the more important protein intake is to your recovery, Fitzgerald explains. According to research from the University of Stirling, for optimal protein growth, weightlifters need to eat 0.25 to 0.30 grams of protein per kilogram body weight per meal.
(b) Snack on casein before bed- Long popular among bodybuilders, casein protein absorbed slowly into the bloodstream, meaning it keeps your muscles fed with an amino acid for longer compared to other types of protein such as whey and plant proteins. In one medicine and science in sport and exercise study, consuming casein protein immediately before bad booster younger men’s level of circulating amino acid for 7.5 hours, they build muscle all night long while they slept. To get some pre-bed casein, try cottage cheese, Greek yogurt, and milk. For smoothie lovers, casein based protein powder works like a charm.
(c) Increase your training volume- Training volume- your number of reps multiplied by your number of sets, is a primary determiner of hypertrophy. And to increase the volume, you may actually need to go lower in weight then you might guess. Compared to training for strength, the intensity is going to drop during the hypertrophy phase of a program, with intensity sitting between 50 and 75 percent of the person 1RM, the maximum weight he or she can lift for one rep. To get the volume your muscles need, she recommended performing each of your lifts for three to six sets of 10 to 20 rep.
(d) Get more sleep- Muscle recovery requires more than the right nutrition. It takes time- roughly eight hours per night dedicated to recovery, Fitzgerald says. After all, when you sleep, your body releases human growth hormone, which facilities muscle growth and keeps levels of the stress hormone cortisol in check. Plus according to a study in the journal of the American Medical Association, sleeping for five hours, as opposed to eight hours, per night for just one-week cuts muscle building testosterone levels by a whopping 10 to 15 percent.
(e) Focus on a calorie surplus, not deficit- This can be a hard one to get used to, especially for those who are used to counting calories in the hopes of losing weight. But to most effectively build muscle, you need to consume more calories then you burn each day. That’s because, when your body senses that it is in a calorie deficit, meaning you are consuming fewer calories than it is a calorie deficit-meaning you are consuming fewer calories than you are burning each day it downshifts your body’s tendency to build new muscle.
Aim to eat roughly 250 to 500 extra calories per day. To make sure that any weight gained is for muscle, Fitzgerald recommends that the bulk of those calories come from protein. In a 2014 Pennington biomedical recharge center study, people who ate a high-calorie diet rich in protein stored about 45 percent of those calories as muscle, while those following a low protein diet with the same number of calories stored 95 percent of those calories as fast.