How To Increase Lean Muscle! | 如何增加肌肉!

文章来源:F45 Rowland


    关键字: 增加肌肉

    Increasing lean muscle mass is a goal at the center of many training programs for both males and females, therefore requires an intricate focus on nutrition to support it. When you train, your muscle begins to break down and consequently places an emphasis on consuming high-quality protein sources as soon as possible to help stimulate muscle protein synthesis, whereby the damaged muscle can be repaired and grow. However, it isn’t just the immediate meal after that is the most important, as daily training perpetuates this cycle of breakdown and repair, meaning meal and nutrient distribution is essential for optimizing lean muscle gains.



    How to build muscle mass?

    In order to build lean muscle mass, your energy balance needs to be in a surplus, implying that you need to be consuming more energy derived from food than that burned in your basal metabolic rate and training program. The reason for this is due to the fact that lean muscle mass is metabolically active tissue, and as such, any increases in muscle mass will require an increased energy intake to preserve it. What this means is often competing for goals of wanting to lose body fat and gain muscle mass can be very difficult to achieve simultaneously, as one requires a positive energy balance, the other a negative.





    Timing and quantity of protein is key

    The distribution and timing of high-quality protein and energy sources is key to muscle growth, and is most effectively achieved through consuming three main meals with a snack in between. Protein foods consist of animal sources, such as meat, fish, chicken or eggs, dairy products such as yoghurt, cheese and milk, and also plant-based sources such as legumes or tofu. Including protein sources of approximately 20-40g at main meals  (approximately 1/4 – 1/3 of your plate/bowl), and 15-30g at snacks ensures an adequate distribution of protein to facilitate achieving daily total protein goals. Your body can only absorb a relatively small amount at a given time.


    As a reference recommendation for physically active individuals, total daily protein intake can aim for 1.4 – 2.0g protein per kilogram of bodyweight. For example, a 70kg person could have a range of 98 – 140g of protein per day, although it is a good idea to get professional advice to address individual concerns around requirements.





    对健身有需求的人群参考建议,每日总蛋白摄入量可达到每千克体重1.4 - 2.0克。例如,一个体重70kg的人每天可以摄入98 - 140克的蛋白质,相应的,寻求专业建议来解决个人对蛋白质需求的困扰是个不错的主意。


    Should I still eat carbs?


    Carbohydrates are essential for building lean muscle mass and shouldn’t be avoided completely, as they are the key fuel source to be burned during workouts. Consuming carbohydrates before resistance training improves the availability to be burned as fuel to maintain a higher intensity and duration. Consuming carbohydrates after training, ideally within 30 minutes, allows replenishment of depleted glycogen stores and optimizes gains from the previous session.


    The right food choices at the right time can help build lean muscle mass, although it is the regular accountability to the training and lifestyle that will allow you to reach your goal. Remember, you can check both your protein and carbohydrate intake using the F45 Meal Plans and App to help you ensure you’re consuming the right amounts, of the right foods, to help you achieve your goals.








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