Targets to increase muscle mass may vary according to the age, gender, weight, health status and genetic characteristics of the person. Therefore, a person should seek help from a healthcare professional or trainer to create a plan that works for them. The benefits of increasing muscle mass include stronger muscles, increased bone density, increased metabolic rate, reduced body fat and improved overall health.
How to increase muscle mass?
Muscle mass increase is achieved with exercises to grow and strengthen the body’s muscle tissue. The basic principle for gaining muscle mass is to put the muscles under regular stress and then recover through rest and nutrition. “How can I increase my muscle ratio?” For those who say, we can give the following answers:
- Do weight exercises: Weight lifting exercises are very effective for muscle mass gain. You can do exercises that target multiple muscle groups, such as squats, bench presses, deadlifts, and chin-ups.
- Get enough protein: It is important to get enough protein for muscle mass gain. 1.6-2.2 grams of protein/kg body weight per day is recommended.
- Get enough calories: Getting enough calories is important for muscle mass gain. It is possible to increase muscle mass by eating more calories.
- Choose the right foods: Other nutrients your body needs, especially macronutrients like carbohydrates and fats, can support muscle mass gain.
- Train regularly: It is important to exercise regularly to increase muscle mass. You can increase muscle mass by training regularly 3-4 days a week.
What should be considered to increase muscle mass?
There are a few important points that those who want to increase muscle mass should pay attention to. These are as follows:
- Nutrition: Adequate protein, carbohydrate and fat intake is very important for muscle mass gain. Eating regularly and getting enough nutrients are necessary for muscle mass gain.
- Exercise: A regular exercise program should be applied to increase muscle mass. Weight training is the basis of the exercises and helps to grow muscles.
- Rest: Muscles need sufficient time and energy to grow and develop. For this reason, adequate rest and sleep after training are important for the self-renewal and growth of the muscles.
- Hydration: Most of our muscles are made up of water. Therefore, drinking enough water is important for muscle mass gain. Water increases blood flow to the muscles and helps muscles grow faster.
- Continuity: Increasing muscle mass is a long process and requires patience. Regular exercise, adequate nutrition and rest should be done consistently. Being patient is important for gaining muscle mass.
What foods increase muscle mass?
It is very important to consume a healthy diet and appropriate foods to increase muscle mass. In addition to these foods, it is also important to exercise regularly to increase muscle mass, get enough sleep, control stress and avoid harmful habits such as alcohol and smoking. Some of the foods that increase muscle mass are:
- One of the most important nutrients for muscle mass is protein sources. Foods such as chicken, turkey, red meat, fish, eggs, dairy products, soy, chickpeas, beans and lentils are rich in protein.
- It is important to consume enough carbohydrates to provide the necessary energy for muscle mass. Foods such as whole grain bread, oatmeal, brown rice, potatoes and bananas are carbohydrate-rich options.
- Sources of healthy fats such as avocados, walnuts, almonds, flaxseeds, chia seeds, salmon, and olive oil are an essential part of a muscle-building diet.
- It is known that fruits and vegetables contain plenty of vitamins, minerals and antioxidants. For this reason, it is recommended that people who want to increase muscle mass should include fruits and vegetables in their diet.
- It is important to consume enough water to increase muscle mass. Dehydration of the body can negatively affect the muscles and cause muscle loss.
Nutrition tips to build muscle mass
It is very important to follow a healthy diet program to develop muscle mass. In addition to nutritional recommendations, it is also important to exercise regularly and take care to get enough sleep to develop muscle mass. In order to build muscle, the following should be considered in nutrition:
- Protein is essential for muscle growth and regeneration. Protein-rich foods include chicken, turkey, fish, eggs, dairy products, legumes, and tofu. In general, it is recommended to consume 1.5 grams of protein per kilogram.
- Healthy fats are important for muscle growth. Foods rich in omega-3 fatty acids include salmon, tuna, and walnuts.
- Carbohydrates are also important for muscle growth. You can consume complex carbohydrates such as whole grain breads, brown rice, oatmeal and potatoes.
- Water is important for the hydration of your muscles. Make sure you drink plenty of water.
- Vitamins A, C and E are important for muscle development, as well as some minerals such as magnesium, zinc and vitamin D. To consume these nutrients, you can consume colorful fruits and vegetables, whole grains and nuts.
- Increasing carbohydrate intake before exercise and increasing protein intake after exercise is beneficial for muscle development.
How is muscle built?
Muscles are built through exercise and nutrition. The loads on the muscles during exercise cause small tears in the fibers in the muscles. The body sends the necessary proteins to the muscles to repair these tears, so that the muscles become stronger and larger. In order to build muscle, it is necessary to follow a regular and correct exercise program. Weight-bearing exercises are generally recommended for muscle growth and strength. These exercises include exercises that target multiple muscle groups such as bench press, squat, deadlift, chin-up and dip.
Proper nutrition is also important for building muscle. Getting enough protein is essential for muscle growth and repair. It is also important to get enough carbohydrates, fats, vitamins and minerals. It’s also important to get enough sleep to build muscle. The body releases growth hormone during sleep and initiates the process required for muscle repair.
How to increase muscle mass in women?
It may not be as easy for women to increase muscle mass as men have. Because women have lower testosterone levels. However, with appropriate training and nutrition programs, an increase in muscle mass can be achieved. Here are some suggestions for increasing muscle mass in women:
- Weight training: Weight training should be done to increase muscle mass. Doing various exercises for different parts of the body will provide a local increase in muscle mass.
- Proper nutrition: To increase muscle mass, a diet containing sufficient protein, carbohydrates and fat should be followed. Protein intake is important for muscle repair and growth.
- Adequate calorie intake: Adequate calorie intake is necessary for muscle mass gain. However, excessive caloric intake can cause fat storage.
- Proper rest: Adequate rest time is important for muscles to grow and repair. Adequate rest should be provided after training.
- Adequate fluid intake: Getting enough water in the body is important for muscle repair and growth.
- Cardio exercises: Cardio exercises can help make muscle mass more pronounced by increasing fat burning.
Proper nutrition, appropriate training programs and adequate rest are essential for increasing muscle mass in women. However, it is recommended to consult your doctor before making any changes.
Is it possible to reduce the fat ratio and increase the muscle ratio?
It is possible to reduce the fat ratio and increase the muscle ratio. However, this requires long-term and disciplined work. In order to reduce the body fat rate, calorie intake should be regulated and cardio exercises should be performed in accordance with the exercise program. In this process, resistance training should be continued in order to increase fat burning by protecting muscle mass.
In order to increase the muscle ratio, it is necessary to do weight training as well as nutrition. Weight training with the right techniques helps the muscles to grow by stimulating them. In this process, it is also important to increase protein intake and take adequate calories. But at the same time, cardio exercises should be done regularly to reduce the fat rate. In addition to these, adequate sleep and rest are also an important factor in the process of increasing muscle mass.
Example of diet list to increase muscle mass
People who want to increase muscle mass need to apply balanced and adequate nutrition programs in order to increase muscle mass in a healthy way. The nutrition program should be prepared individually. In addition, it is important to consume enough protein, carbohydrates and healthy fats to increase muscle mass. However, calorie intake should also be adjusted depending on the amount of muscle mass gain targeted. Example of bodybuilding nutrition program:
Breakfast:
- 3 egg whites
- 1 slice of whole wheat bread
- 1 avocado
- 1 cup skim milk or almond milk
Snack:
- 1 apple or banana
- 1 handful of walnuts or almonds
Noon:
- 150 grams chicken breast
- 1 serving of brown rice or whole wheat pasta
- 1 bowl of salad (lettuce, tomato, cucumber, pepper, etc.)
- 1 glass of freshly squeezed juice or water
Snack:
- 1 cup nonfat yogurt
- 1 handful of hazelnuts or raisins
Evening:
- 200 grams of salmon
- 1 serving of brown rice or sweet potato
- 1 bowl of salad (lettuce, tomato, cucumber, pepper, etc.)
- 1 glass of freshly squeezed juice or water
Snack:
- 1 slice of whole wheat bread
- 1 slice of turkey ham or cottage cheese
What should we do to protect the muscles?
In order to protect our muscles, it is important to maintain an active life, to apply a balanced diet and to do the exercises correctly. There is also a natural decrease in muscle mass as we age. However, the following tips can help you protect your muscles:
- A regular exercise program strengthens and protects your muscles. Strong muscles resist the effects of aging better.
- Consuming foods rich in protein is important for preserving muscle mass. A balanced diet also helps your body get all the nutrients it needs.
- Adequate sleep is important for muscle regeneration and growth. During sleep, the body releases growth hormone and repairs your muscles.
- Getting enough water helps your muscles stay hydrated and healthy.
- Stress can make your muscles feel tired and weak. You can do yoga, meditation or deep breathing exercises to reduce stress.
- One of the most important ways to protect your muscles is to prevent injuries. Doing the exercises correctly and doing adequate warm-ups are the keys to preventing injuries.