Having the right anabolic balance is the key to allow muscle growth to take place. Of course having an intense exercise program is important to achieving maximum muscle but it really depends on putting the building blocks in place. Achieving this relies on having a sound nutritional program but you also should keep the following anabolic enhancing principles in mind:

 

 

1. The basic raw material needed to build muscle is protein. Proteins are broken down into amino acids that your body uses to repair and build muscle after intense training. A common rule is to consume 1 to 1 ½ grams of protein per pound of body weight. Some of the sources to look for to reach this are foods like beef, fish, chicken, milk, and whey protein.  It is best to spread your protein intake over six meals per day.  This will help to make sure it is getting the protein it needs throughout the day but will also limit the overload on the liver.

 

2. Muscle building takes energy in the form of carbohydrates. When you consume carbohydrates your body releases insulin which helps to push the amino acids into the muscle cells.  This begins the repairing and rebuilding process.  Your body uses carbohydrates as a source of energy so if you take in too little and your body will use proteins that would otherwise use to build muscle. It is best to consume 1.5 to 2.0 grams of carbohydrates each day.  Look for sources like potatoes, pasta, rice and vegetables.

 

3. Make sure that you boost your calories. If your goal is muscle growth then you’ll need a positive calorie balance.  In this case you want your calorie intake to be about 10% more than your energy (calories burned) expenditure.  A solid ratio balance between your macro nutrients would look like this; 50% carbohydrates, 40% proteins, and 10% fats.

 

 

4. Generally there are 2 different types of rest; rest from training and sufficient sleep. If you are not getting adequate sleep or are not taking time away from the gym your muscle will not recovery adequately. This will not allow you to have more muscle growth.  Getting enough rest and sleep will help you optimize your levels of testosterone and growth hormone allowing for more muscle growth.

 

5. There are supplements that work and others that do not. There are 3 supplements that I rely on to help recover and grow more muscle.  They are creatine, whey protein, and l-glutamine.

 

6. Cardio exercise is great for leaning out and increasing your overall fitness levels. But if your trying to grow more muscle do not overdo it.  Your goal is muscle growth so you do not want to burn excessive calories that could be used to bulk up.

 

7. Dehydration will have a negative effect on your muscle mass. So make sure to drink planty of water each and every day.  Your muscle is made up of approximately 70% water.  Making sure you are hydrated will help maintain muscle volume and help with muscle growth.