It's very common to see people who train daily, but who still find it difficult to gain muscle mass. This happens because the hypertrophy depends on factors other than the bodybuilding. For example: proper rest and correct nutrition are extremely important to achieve this result. If you're looking to gain mass mass and don't know how, check out some strategies that will help you in the process.
How to facilitate mass gain?
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Bodybuilding is far from being enough to gain good muscle mass, so if you are in this process of constant gain, it is important to pay attention to other details to obtain the best results.
The director of the Brazilian Association of Nutrology, Marcella Garcez, explained: “We need to understand what generates hypertrophy. Basically, we need to pay attention to three factors: having a good diet, eating the right amount of protein, sleeping at least eight hours a day and stimulating the muscle groups well”.
Proteins play a key role in this period, as it is through them that the body gets energy to recover what was spent in training. Therefore, eating well is essential in the process.
consume protein
Those who practice physical activities should consume protein-rich foods daily, after all, they are responsible for tissue repair and growth. In addition, they help with metabolism.
Those seeking hypertrophy need to ingest 1.5g to 2g of protein per kilogram of body weight. Who weighs 80 kg, for example, if you want to increase lean mass gain, you should eat 120 g to 160 g of protein.
To train
It's impossible to gain lean mass without practicing physical exercises, right? For greater gain results, it is recommended to perform workouts with as much weight as possible.
To sleep
To lead a healthy life, it is of paramount importance to sleep eight hours every day, after all, sleep is able to help regenerate muscles and maintain lean body mass.
Additional
Supplementation is important because, although it does not replace a good diet, it helps to complement the diet. Marcella Garcez explains: “These are preparations indicated to complement and adjust the diet to a nutrition that may be lacking in some nutrient. Its main functions are: to improve training performance, increase muscle mass, decrease the percentage of fat and reduce fatigue”.
