#JoinTheResolution : Denise Read - Build Lean Muscle

 

The fourth athlete in our #JoinTheResolution series we have Denise Read! Denise Read has competed in many fitness competitions including Miami Pro and has won first place! 👏

Denise wants to build more lean muscle so she can enter a fitness category in bodybuilding, build her PT business up and helping others more!

Below we have some information about how you can build lean muscle through nutrition, training and supplements.

#JoinTheResolution...

If you want to join in and get us to post your 2020 goals. Please tag us in a photo or video on Facebook or Instagram explaining your goals for 2020

Building Lean Muscle

Whether it’s to look better, be more physically able in everyday life, or to increase athletic performance, building lean muscle mass is something that many of us are looking to achieve. While there are many ways to achieve muscle building, we’ve broken down a few of the ways that nutrition, training and supplements can help.

Nutrition - Protein, Protein, Protein

Something that has been known for a long time. Protein is probably most associated with being the muscle building macronutrient, and for good reason. Adequate amounts of protein (not excessive) are necessary to achieve muscle growth. However, if you are looking to lose body fat AND gain muscle mass at the same time, perhaps this is when “excessive” amounts could help. A 2016 study (1) looked at participants undergoing a calorie restriction to lose weight. If they consumed a whopping 2.4g per kilogram of body weight (168g for a 70kg individual - 5 and a half chicken breasts), they did not just retain their muscle mass - it improved. They also lost more fat mass and building lean muscle.

At a minimum, around 1.6 grams per kilogram of body weight is recommended when looking to add muscle mass. Splitting this throughout the day as multiple 20-30g feeds has also been shown to increase muscle protein synthesis compared to when the same total amount of protein is eaten in fewer, larger doses (2). Is there a magic window of opportunity immediately after training in which you need to get protein in? Perhaps. Although, the evidence is not as clear as previously thought. However, if you aim to get in multiple protein hits in throughout the day, this will likely have more of an effect on building muscle mass than getting protein in immediately after each training session.

Anabolic Drive and Ketogenic Shake are great tasting, convenient ways to hit your daily intake of protein.

ketogenic_shake_-_double_choc_fudge_brownie_4

Ketogenic Protein Shake - Diet Protein Containing Healthy Fats

- Great Source of Protein Combination of healthy fats and quality protein
- Post-Workout or As Snack To Help Cravings
- No Added Sugar (Less Than 0.6g)

Find Out More...

Training

While eating enough protein throughout the day is important, clearly this is not enough with building lean muscle on its own. The magic happens when adequate resistance training is coupled with the right amounts of protein consumption. But what should that resistance training look like. The difficulty in answering this question is that there is clearly more than one way to achieve this. There are multiple training programmes that will increase muscle mass and the specific one for you will depend on your training knowledge, equipment available and current fitness levels.

However, here are a couple things to keep in mind:

Take Your Rest

Cutting your rest between reps to finish your session early may not be the best idea. It has been shown that shorter rest periods between reps and sets actually blunts muscle protein synthesis (3). One minute rests appeared to compromise adaptations to the resistance training. Aim for 3-5 minutes rest between sets, particularly during high volume of fatiguing efforts.

Is More Better? 

For a long time it was thought that there could be too much of a good thing. Too little training was not enough, and too much would blunt your potential improvements. However, a paper published in 2018 suggested that the upper limit is probably higher than first thought (4). They argue that the easiest way to see more improvements, is to increase the volume of training. They argue that volume is perhaps more important that other factors such as training split, training frequency, advance exercise prescription such as drop sets, and rep range. While smaller muscles can probably tolerate less total volume than larger muscles, it does seem that one way to ensure you continually adapt and improve is to add more volume to your resistance training plan over time. As a basic starter, it has been suggested that at least 10 weekly sets per muscle group are required to maximise muscle growth (5)

Supplements

Once you have training and nutrition in place, the cherry on the cake can come from supplementation. We’ve already mentioned how protein supplements can be a convenient way to get a protein hit in during the day or after training (take a look at our protein range here). What other supplements can help? We’ve written over on the Aliment blog before about 3 supplements that can help add quality to your training session. We have also written about whether omega 3 supplements can help when it comes to adding muscle mass

Get your training and nutrition in order. Then look at getting the most from your training sessions. And then look to see if supplements can help with any inadequacies within the diet.

 

 


 

References 

1 - Longland, T. M., Oikawa, S. Y., Mitchell, C. J., Devries, M. C., & Phillips, S. M. (2016). Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. The American journal of clinical nutrition, 103(3), 738-746.

2 - Areta, J. L., Burke, L. M., Ross, M. L., Camera, D. M., West, D. W., Broad, E. M., ... & Hawley, J. A. (2013). Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. The Journal of physiology, 591(9), 2319-2331.

3 - McKendry, J., Pérez‐López, A., McLeod, M., Luo, D., Dent, J. R., Smeuninx, B., ... & Breen, L. (2016). Short inter‐set rest blunts resistance exercise‐induced increases in myofibrillar protein synthesis and intracellular signalling in young males. Experimental physiology, 101(7), 866-882.

4 - Figueiredo, V. C., de Salles, B. F., & Trajano, G. S. (2018). Volume for muscle hypertrophy and health outcomes: the most effective variable in resistance training. Sports Medicine, 48(3), 499-505.

5 - Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of sports sciences, 35(11), 1073-1082.

 

If you are taking any prescribed medication or have any medical conditions ALWAYS consult your doctor or pharmacist BEFORE taking vitamins or supplements. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If pregnant or lactating, ALWAYS consult your doctor before use. Or if you have any queries about any supplement ALWAYS consult a QUALIFIED medical professional.

 

Please click here to read our legal disclaimer on all products and advice.