LOOKING TO GAIN MUSCLE?

Here’s our guide on nutrition and exercise for the same

31st May, 2020

Muscle gain means increasing muscle mass and muscle strength. And the very foundation of muscle building involves a combination of training, eating right and getting enough rest.

Firstly, let’s understand why muscle gain is important.

Muscle-building exercises have been associated with better posture, balance, improving sleep, blood sugar levels, improving joint pain, preventing osteoporosis and better metabolism.

Who should opt for it?

People who fall under any of the following categories should opt for muscle building activity…

> Diabetics

> Peri menopausal women between ages of 40 and 50

> Senior citizens with osteoporosis/osteoarthritis

> Athletes

> Sports players

> Those who are underweight

> Anyone wants to gain strength

Now that we have understood the benefits of muscle building, let the gain begin..

FOOD

Protein helps in muscle growth, repair and strength. Here’s a list of protein- rich foods…

Eggs: Protein from egg whites and yolk are beneficial for a process called protein synthesis that helps in muscle growth.

Chicken: Chicken is known to rebuild damaged muscle fiber. Vegetarians can choose dal/lentils/pulses/tofu as their source of veg proteins.

Paneer: Paneer is pure casein protein that is slowly digested in the body and helps in muscle growth and maintenance.

Healthy fats:Fats help maintain hormonal balance and muscle strength. Some researches have shown that oleic acid and palmitic acid together help in muscle building. Palmitic acid is found in dairy products like milk/cheese/paneer while oleic acid is present in normal vegetable oil. Both these fatty acids together help reduce skeletal protein degeneration as well as aid myocellular protein synthesis.

Whey protein: If one is unable to get one’s protein needs through foods, opt for whey supplement. Whey is a rich source of protein and essential amino acids needed for muscle growth. It is low in carbs, easy to digest and quickly absorbed. One can choose to have whey protein post weight training sessions.

NOTE: Do not neglect carb-rich foods like rice/pasta/noodles/bread while you work on muscle gain, as carbs help fuel the body, sparing the proteins for muscle growth. A best post workout meal should be a combination of carbs and protein, not just protein.

EXERCISE

Weight training(Machine based/ free weights): Muscles grow with weight lifting as it’s a resistance form of exercise. Weight training helps muscles to stretch, tear and repair which in turn leads to growth of muscle mass and strength. Here’s a little science behind it—weight training initiates the protein synthesis process in the muscles. With protein synthesis, even muscles breakdown. Hence, protein balance is equally important with weight training.

Running: While running, your muscles lengthen and contract.Running uphill, inclined against the gravity, creates a resistance and helps in muscle building.

Swimming: Swimming is also a resistance form of exercise. It may not create as much pressure on muscles as much weight lifting does, but the action while swimming, which is against the water, helps in muscle development.

PRECAUTIONS

>If you haven’t slept enough, do not attempt any exercise the next day

> Do not try fad/drastic diets for muscle building

> Make sure all the activities are done under professional supervision

> Get appropriate rest in between exercises