Create An Anabolic State For Maximum Muscle Development

Your muscles can only develop if the anabolic balance in your body is in its correct state. While the right amount and types of exercise are surely important for muscle development, other factors must be in place as well. Nutrition is one of the most important elements, so you definitely need to be aware of the following principles.

Protein is what your body uses to build muscle. Protein is the source of amino acids the body uses to build muscle after an exercise routine. Aim to consume 1 to 1.5 grams of protein per pound of body weight each day from food like beef, fish, poultry, eggs, milk and whey. Spread the load over at least six meals to derive the optimum benefit and avoid overloading the liver.

You will also need carbohydrates to fuel the process of muscle building. Carbohydrates stimulate the release of insulin which pushes the amino acids into muscle cells to begin the process of repair. Carbohydrates are the energy source of the body, so if not enough are consumed, the body begins to borrow energy from protein, thus stunting muscle growth. You should consume anywhere between 1.5 and 2 grams of carbohydrate per pound of body weight; carbohydrates can easily be found in pasta, bread, rice, potatoes and vegetables.


You need adequate calories. Unless your main aim is to reduce fat you need a positive caloric balance if you want to build muscle. You should bring in 10 % more calories than what you use, and the ratio of your diet should be: 50% carbohydrates, 405 protein, and 10% fat.

Get plenty of rest both in terms of adequate rest days between training sessions and sufficient sleep. If you don't include some recovery time in your routine, you will notice that your muscles don't grow as much. Also, your body's levels of testosterone and growth hormone will be at their best after your body has had a chance to rest.

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.

Too much aerobic exercise isn't all that good for you. If your goal is to build muscle mass, you don't want to lose too many calories doing other things.

Drink all the water you need. Failure to drink sufficient quantities of water will lead to dehydration and adversely affect your muscle mass. Given that 70% of your muscles are water, drinking plenty of water will not only keep your muscles intact, but will also promote new muscle growth.

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