Muscle mass development in nutrition

The development of muscle mass is a process that in some ways can be complex, however the science behind it is quite simple. Today we have mechanisms already proven by millions of fitness enthusiasts; it is true that there are recipes for all types of results, it is not the same for a professional bodybuilder than for a common user who seeks to increase his muscles, in the second case is the one we will focus on throughout this guide.

Muscle mass is that volume corresponding to muscle; when we talk about developing it, we refer to its growth through mechanisms that accelerate the gain of muscle mass over time. Below we will introduce you to the logic behind this process and how you can implement it in your regular routine.

Training

The fundamental reason for many to go to the gym is to increase their muscle mass, obviously others are just looking to lose calories, but at some point we all want to tone our muscles a little and gain volume. Exercises to gain muscle mass are not necessarily the best exercises to burn calories and vice versa.

Running is a great exercise for our health, cardio exercises in general are highly efficient for losing calories, but when it comes to gaining muscle mass they are not the best.

To go to the weights would be the most objective, to perform strength exercises allows to tighten our muscles and to take them to conditions of high effort to press them to grow and to gain in volume.

The usual is to go to repetitive exercise sessions where we progressively increase the weight we carry, thus our muscles increase in strength and feel the need to grow in size to meet the load of heavier weights.

In later topics we will go into the most recommended routines in this regard, but for now we will not focus on the basic generalities that you should know, since everything is not limited only to the workouts as you will see below.

Food

Food is essential in the process of gaining muscle mass, a balanced diet rich in protein that provides enough calories to replenish the energy expended during exercise.

In addition to this, it should be taken into account that this energy intake should not only cover the energy expended during training, but the body will need enough calories to rebuild and increase our muscle tissue.

That said, a diet rich in calories will be necessary if we want to get the most out of our training sessions.

As we have explained in previous topics, when the body is subjected to intense training days, the amounts of calories we usually take in during periods of greater passivity must be increased.

Some trainers use the term caloric surplus to refer to this phenomenon, which is nothing more than the body's need to consume more calories than normal in order to increase the volume of our muscle mass.

Rest

When we talk about increasing muscle mass through intense exercise sessions, we must not overlook the import