Anabolic State – How Can It Support Muscle Growth?

Your body needs to be in the correct anabolic balance in order to allow growth to take place and this is the only way to build muscle. Intensive exercise is clearly an important part of the muscle building process but achieving the maximum muscle mass depends on putting the building blocks in place. You can achieve this through sound nutritional practices which is why you need to be aware of the following anabolic enhancing principles.

Protein is the basic raw material needed to build muscle. Because of protein, the body is supplied with amino acids which are used to build and repair muscle after an intensive exercise. Each day, try to consume about 1-1.5 grams of protein per pound of body weight each day from food like fish, beef, poultry, eggs, whey, and milk. Spread the load over at least six meals to derive the optimum benefit and avoid overloading the liver.

You need carbohydrates in order to energize the muscle building process. In order to start the process of repair, carbohydrates would stimulate the release of insulin which pushes the amino acids into the muscle cells. Because the body uses carbohydrates as a source of energy, you can’t consume too little otherwise the protein will be stolen by the body which could otherwise be used in building and repairing muscle. Aim to consume 1.5 to 2 grams of carbohydrate per pound of body weight each day from foods like potatoes, pasta, rice, vegetables and whole wheat bread.

Boosting your calories. Unless your main aim is to reduce fat you need a positive caloric balance if you want to build muscle. Make sure that your daily calorie intake is 10% higher than your energy expenditure for daily maintenance and that the calories are acquired from a diet characterized by a ratio of 50% carbohydrates, 40% proteins and 10% fat.

Adequate rest days between training sessions and sufficient sleep is what it means to get plenty of rest. Your muscles won’t grow if you don’t build adequate recovery time into your training program. You can also only optimize the levels of testosterone in your body as well as growth hormone if you spend enough time sleeping.

Consume quality supplements to support a sound nutritious diet. For most people it should be enough to add whey protein, creatine and l-glutamine to your daily diet.

Don’t overdo the aerobic exercise. Since increasing muscle mass is your aim, you wouldn’t want to burn excessive calories that could be utilized for bulking up.

Drink plenty of water. If you don’t drink sufficient quantities of water, this will lead to dehydration and will affect your muscle mass. Muscle is 70% water, so you need to have a generous intake in order to maintain muscle volume and help growth.

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