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Key Takeaways
Muscle growth is an important element of an overall fitness and exercise routine.
Building muscle (hypertrophy) is a complicated process.
Eating Too Few Calories
Muscles need a calorie surplus to grow.
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Eldayrie said that if your body is in acaloric deficit, its ability to grow muscle is limited.
Insufficient calorie intake can create energy deficits, prompting your body to use muscle for energy instead of growth.
To fix this, youll need to consume more calories than you burn.
An app can help you track your calorie intake and make adjustments as needed.
Not Eating Enough Carbs
Carbsare the body’s primary energy source during high-intensity workouts.
Not eating enough of them can reduce your performance and slow recovery.
These ranges are designed to support the energy demands of your training and optimize performance.
However, they may vary based on different factors.
Not sure how much water you need?
To prevent dehydration, sip water consistently throughout the day, especially before, during, and after workouts.
However, the general recommendation is about 11.5 cups per day for women and 15.5 cups for adult men.
Plus, eating too many protein bars or shakes can also lead to unpleasant gastrointestinal side effects.
Your body needsnutrients to kick-start recovery post-exercise, Crumble Smith said.
She recommends having a balanced meal of proteins and carbohydrates after your workouts and training sessions.
The fundamental principles of effective resistance training are consistency, intensity, recovery, and progressive overload.
Muscle overload requires rest.
These exercises work with multiple muscle groups and are highly effective for building strength and muscle.
If you are unsure which compound exercises to include, ask a personal trainer or physical therapist.
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American College of Sports Medicine.Protein intake for optimal muscle maintenance.
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Centers for Disease Control and Prevention.Water and healthier drinks.
Academy of Nutrition and Dietetics.How much water do you need?.
National Capital Poison Center.Do protein bars give you gas?.
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