Although many people associate nutrition with weight loss, this is not the only area that we cover. Weight gain at the expense of muscle mass is usually way harder than losing fat and it also requires a lot of dedication and discipline.
This is because it is an anabolic process, and it contemplates a construction phase that implies an energy expenditure. If our energy and protein intake are not enough, it will be very difficult for us to build muscle.
In addition to your energy and protein intake, there are other factors that can affect the increase of your muscle mass and that can sabotage all your work and nutrition goals.
Here we share 5 fundamental strategies to promote the increase of your muscle mass.
1. Get enough sleep and go to bed early: it is important to sleep 7- 8 hours a day so our body tissues can repair properly, but it is not the same to sleep these 8 hours from 2:00 am than sleeping them from 10:00 pm.
2. Include strength exercises at least 2–3 times a week.
3. Increase your caloric intake within 500 -700 Kcal above your daily requirement.
To make this possible you can include foods that are calorie-dense but are also still healthy (nuts, olive oil, avocado, fruit juices, honey) Avoid hypercaloric foods of unhealthy sources such as candy, biscuits, fried foods, etc.
4. With the guidance of your nutritionist you can calculate a daily protein intake of 1.8–2.5 g per Kg. This means you should eat at least 1,8 g of protein for every kg of your body weight.
This also depends on your goals and physical activity. Your carbohydrate intake should be between 3 and 6 g per kg of body weight.
And it is recommended that these be complex carbohydrates (pasta, rice, potatoes, sweet potatoes, oatmeal)
5. Add high sources of proteins to all your meals (every 3–4 hours) to maintain adequate protein synthesis and prevent catabolism.
Follow these strategies and don’t forget to stay well hydrated.