Anabolic State – How Can It Support Muscle Growth?

You can only build muscle if your body is in the correct anabolic balance to allow growth to take place. Clearly an important part of the muscle building process is intensive exercise but to achieve the maximum muscle mass, this would depend on putting the building blocks. You need to be aware of the following anabolic enhancing principles since this is achieved through sound nutritional practices.

Protein is the basic raw material needed to build muscle. Because of protein, the body is supplied with amino acids which are used to build and repair muscle after an intensive exercise. Each day, try to consume about 1-1.5 grams of protein per pound of body weight each day from food like fish, beef, poultry, eggs, whey, and milk. Spread the load over at least six meals to derive the optimum benefit and avoid overloading the liver.

You need carbohydrates in order to energize the muscle building process. In order to start the process of repair, carbohydrates would stimulate the release of insulin which pushes the amino acids into the muscle cells. Because the body uses carbohydrates as a source of energy, you can’t consume too little otherwise the protein will be stolen by the body which could otherwise be used in building and repairing muscle. Aim to consume 1.5 to 2 grams of carbohydrate per pound of body weight each day from foods like potatoes, pasta, rice, vegetables and whole wheat bread.

Increase your calories. Your main goal is not to reduce fat which means that in order to build muscle, you need a positive caloric balance. For daily maintenance, make sure that your daily calorie intake is 10% higher than your energy expenditure and that you acquire the calories from a diet that is characterized by a ratio of 50% carbohydrates, 10% fat, and 40% proteins.

You also need to get plenty of rest and this means adequate rest days between training sessions and sufficient sleep. If you want your muscles to grow, then you need to build adequate recovery time into your training program. As long as you spend enough time sleeping, then you will be able to optimize your body’s levels of testosterone and growth hormone.

Consume quality supplements to support a sound nutritious diet. For most people it should be enough to add whey protein, creatine and l-glutamine to your daily diet.

Try not to go overboard with your aerobics. Your aim is to increase muscle mass therefore you don’t want to burn excessive calories that could be utilized for bulking up.

Make sure to drink plenty of water. Your muscle mass will be adversely affected and dehydration could also be the result if you don’t drink sufficient quantities of water. Don’t forget that muscle is 70% water so a generous intake will maintain muscle volume and help growth.

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