Supplements and how they help us.
Gaining muscle mass is a goal pursued by many athletes in order to improve their body composition, strength, and athletic performance. Recent research indicates that the role of muscle mass goes much further, being a key component in maintaining health, quality of life, and the treatment of various pathologies.
Understanding how muscle mass increases
Understanding the biochemical and physiological mechanisms by which the human body is able to maintain and increase muscle mass, and how training, nutrition, and rest modulate and become key factors in muscle growth, will be an essential tool for all health and physical activity professionals.
Thus, when we subject skeletal muscle to repeated and progressive external load, capable of generating mechanical tension and metabolic stress, followed by proper recovery through diet, supplementation, and rest, a metabolic cascade is triggered, resulting in an adaptation in the form of muscle mass gain.
Although it is not the object of this article, it is important to note that within training, volume, frequency, and exercise selection will be decisive factors in these adaptations.
Can diet help us gain muscle mass?
Regarding nutrition for muscle mass gain, important questions arise that we will try to answer in the following lines: Can diet help us gain muscle mass? Should we take extra protein to gain muscle mass? Is the timing of intake and the distribution of meals throughout the day important? Can supplementation help me?
From a nutritional perspective, the main objective will be to stimulate metabolic pathways that promote protein synthesis. This will be achieved by focusing on three key pillars: caloric intake, protein intake, and their distribution throughout the day. Supplementation, which many of you are thinking about, would be the last step and should only be considered once the previous steps have been addressed:
Caloric intake and muscle mass gain
In 1994, Forbes and Powers stated that 8 Kcal would be needed to increase 1 g of muscle tissue; however, recent research indicates that the exact energy expenditure required for hypertrophy is unknown. What seems clear is that to maximize muscle mass gain, a caloric surplus ranging between 2300 and 3500 Kcal per week is necessary.
An extra 329-500 kcal/day can be an adequate amount to promote protein synthesis and achieve muscle gain, provided it is properly combined with a specific training program.
At this point, it is important to note that it is also possible to gain muscle mass while in a caloric deficit, but the process would be more challenging.
Protein intake and muscle mass gain
According to scientific recommendations, the adequate intake of protein for muscle mass gain is between 1.5 and 2 g of protein per kg of body weight per day (2.2 g/kg would be the maximum referenced in the literature). Similarly, lower doses have not been shown to have a significant effect on muscle hypertrophy, while high doses of more than 2.4g of protein per kg of body weight would not provide an extra benefit due to the oxidation of amino acids (the building blocks of proteins).
Protein distribution throughout the day
Total calories and protein amount are key, but their distribution throughout the day is no less important.
It is estimated that the most appropriate dose of protein is around 0.4g/kg of body weight in at least 4 intakes per day. Thus, doses between 20 g and 30 g - and up to 40 g in older individuals or those who are more trained and have greater muscle mass - will be sufficient to stimulate protein synthesis. Higher doses have not shown better results due to the oxidation of extra protein. We could say that the rest of the protein consumed in those intakes would not be useful at the muscular level.
Taking advantage of the post-workout period to design a complete intake with an adequate dose of protein combined with carbohydrates can help in muscle glycogen resynthesis and muscle anabolism. However, depending on the type and timing of training, pre- or intra-workout intakes can be designed that will be equally or more effective in muscle recovery.
It is important to note that in addition to protein, adjusting the daily intake of carbohydrates between 4 and 7g per kg of body weight per day will be key in the process of muscle mass gain.
Supplementation
Once we have fulfilled the previous points, we could consider the use, under scientific protocol, of safe and effective supplements such as 100% Whey Clean Formula whey protein, which could help us cover protein needs and facilitate intermediate intakes. Or creatine for its role in energy metabolism and post-workout recovery.
The design of a personalized dietary and supplementation plan based on the latest scientific recommendations will help us maximize the benefits of training and its adaptations related to muscle mass gain.
Consult with a specialized sports nutritionist and take advantage of the benefits of a well-designed dietary plan adapted to your goals! :)
BIBLIOGRAPHY
- Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Vol. 15, Journal of the International Society of Sports Nutrition. BioMed Central Ltd.; 2018.
- Stokes T, Hector AJ, Morton RW, Mcglory C, Phillips SM. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients 2018, 10.
- Philp A, Burd NA, Forbes S, Slater GJ, Dieter BP, Marsh DJ, et al. Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training. Front Nutr . 2019;1:131.
- Iraki J, Fitschen P, Espinar S, Helms E. sports Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review.
CEO and Sports Nutritionist at Tu Gestor de Salud
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