Muscle building in building and dietary phases
The goal in the area of fitness and bodybuilding is often a fat-free and effective muscle building. Also for many athletes of other disciplines, a pronounced musculature is one of the most important goals. In addition to muscle build-up in build-up phases, muscle maintenance in dietary phases is a particularly great challenge.
How do I effectively build up muscles?
During training, muscle stimuli are set to which the body wants to adapt. This adaptation is also called adaptation. This fact makes it clear that training is a necessary prerequisite for effective muscle building. However, since training only sets the appropriate stimulus, another component is required, namely a suitable diet that provides all the nutrients and substrates necessary for muscle building. Only if both are coordinated with each other can muscle building take place effectively.
What is important for muscle building?
The three most important cornerstones for effective muscle building are:
- Training with regular training stimuli for muscle building.
- Nutrition with sufficient protein for tissue build-up and tissue maintenance, carbohydrates for specific energy supply and sufficient fatty acids for cell formation and the production of important hormones.
- Sufficient regeneration between training sessions. This is where the actual muscle building takes place. Besides pure training breaks and supply, factors such as sleep and mental balance are also important.
Can supplements support muscle building?
YES. For example, protein supplements can promote muscle building in build-up phases and support muscle maintenance in dietary phases. This potential is also possible through amino acids, especially essential amino acids, from which proteins are formed.Supplements containing carbohydrates or fatty acids can ensure that the positive calorie balance necessary for effective muscle building can be met. Supplements are particularly suitable for training to provide specific nutrients.
Supplements from the vitamins and minerals category can help to optimise the body's internal processes. This is reflected not only in performance but also in regeneration.
Special supplements such as creatine are also able to promote strength performance in the maximum strength range, provided that the intake is 3 g per day. If more power can be called up, this in turn means new growth-specific stimuli for the muscles.
Finally, specific supplements are able to improve the quality of sleep and thus promote the regeneration factor.