Exercise hard and eat well for maximum muscle building

 These are places for socialising, as well as for urban people to spend more time on indoor exercise and body training courses. Thai men are increasingly participating in weight training programmes to build muscle mass in their quest for the perfect masculine body as well as to perform better in sports such as muay Thai.

But building muscle mass is not only about looking better. It also brings significant health benefits. As a sports physician, I have learned that while professional athletes have at least some awareness of how to effectively build muscle mass, more casual athletes often need guidance in muscular development, including proper nutrition.

If muscle building is done correctly, the targeted exercise leads to muscle cells growth, boosting metabolism. Athletic endurance and ability increase. With enhanced muscles, your energy consumption levels are higher, you have more stamina and you sleep better too.

Bigger muscles mean you become stronger, and your strength reserves are growing. This does not simply mean you can lift heavier weights, but helps when you are stressed – with your body and mind functioning for longer periods, coupled with release of endorphins that combat stress and improve your mood. Physical strains are also easier to cope with, and stronger muscles reduce risks of injury due to overexertion. Stronger muscles can improve your posture.

With more trained muscle mass come a range of health benefits. Glucose and insulin levels are optimised, reducing risks of diabetes, coronary heart disease, high blood pressure and stroke. Ingested nutrients are also handled better by the body, and therefore fat accumulation decreases. The gain in health benefits may lead to lasting health benefits as you age, with stronger bones and joints.

Having a toned and well-conditioned body boosts self-confidence and self-assurance, affecting all social interactions. But while it's easy to read and think about the wonders of muscle building, in practice it takes hard work – and a lot of it. Fitness regimes with a strong emphasis on weight training are of course essential. However, these must be coupled with sound nutrition.

You don't have to abandon your favourite foods but you should monitor what you drink, and know something about how macronutrients like protein or carbohydrate influence your health, and their role in sports nutrition.

Research has helped determine how macronutrients impact the body. Carbohydrates are the chief fuel during strenuous exercise. Key sources include rice, noodles, bread and vegetables. They are stored in muscle and the liver as glycogen (sugar), and used during continuous and strenuous activities. The recommended carbohydrate intake for athletes is 45-55 per cent of total energy intake.

Fat serves as the prime fuel source for low intensity exercise. Foods with "healthy fats" include fish, dairy, lean meat, and avocados. Fat should contribute 20-35 per cent of total energy intake for athletes.

Protein is vital for developing bones and muscle. When muscle fibres are loaded through exercise, they respond by taking in more amino acids, the building blocks of proteins, and increase in size, a process known as muscle hypertrophy. This leads to muscle-building athletes requiring around twice as much protein as most people: research suggests 1.6-1.7grams per kilogram of body weight is an optimum amount. Good sources include chicken, beef, fish, eggs, dairy, and nuts.

Once you have nutrition properly planned, I advocate these suggestions for optimal muscle building:

-Set goals – so you can reach milestones and achievements, and monitor your progress

-Eat well – as well as ensuring a balance of healthy nutrients, you should minimise unhealthy saturated fat, added salt and sugar

-Hydrate – drink adequate water as you exercise, while avoiding excessive alcohol and sugar drinks at all times

-Exercise – both inside and outside the gym, so you have an active lifestyle

-Sleep – for 7-8 hours per day, which is important for muscle repair and growth, as well as prevention of fatigue and injury

Stay on track – maintain discipline as you check your initial goals and progress. 

Achieving significant muscle building takes effort and determination, but as there are numerous gains in health, fitness and body weight control, it is one of the best things you can do to increase your chances of leading a long, rewarding life. 

 

Dr Jonathan Yarom is a sports physician, the medical director for Medix, a centre for sports medicine at the Tel Aviv Olympic complex and a member of the Herbalife Nutrition Advisory Board .