The quest for a more defined and muscular body has led many people to become interested in diets that help gain muscle mass. However, there are many myths and contradictory information on this subject. In this article, we'll unravel the truth behind these diets and cover topics such as the concept of gaining muscle mass, the amount of calories needed daily, the effects on the body and how Foodz can help in this process.
What is muscle mass gain?
First of all, it is essential to understand that "gaining muscle mass" is synonymous with muscle hypertrophy, a process that involves increasing the size of muscle cells. To achieve hypertrophy, it is necessary to apply an adequate combination of strength training, balanced nutrition and rest. Sounds simple, right? In practice, the execution of these actions requires a series of adjustments and calibrations that are shaped according to each individual and their respective objectives.
When we start training, the first few weeks are exciting. we feel the musculature working¹, strength increasing and bodily changes becoming visible. However, after some time, stagnation can occur. Muscles no longer seem to grow and progress appears to have stopped. What happened?
The human body is a complex and adaptive machine. Over time, he gets used to the training routine and the amount of nutrients being provided, causing the gain in muscle mass to become slower. To continue progressing, we need new stimuli. This implies adjusting the training load, modifying the exercises, increasing the protein intake, or even giving the body a longer rest.
Controlling calorie intake is also a crucial factor in gaining muscle mass. Unlike the weight loss process, here you need a caloric surplus, i.e. consuming more calories than the body spends. However, these calories cannot come from just any source. For muscle mass gain, adequate protein intake is essential, as well as carbohydrates and healthy fats.
How many calories should I consume to gain muscle mass?
Each individual has a specific daily energy requirement, which can be influenced by a number of factors, including age, gender, current weight, height, physical activity level and body composition goals. In the case of those who want to gain muscle mass, calorie intake becomes even more crucial, as it is necessary to provide the body not only with the energy needed for day-to-day activities, but also for recovery and muscle growth.
To calculate the amount of calories needed to gain muscle mass, a common approach is to calculate your basal metabolic rate (BMR), which is the amount of energy your body needs to perform basic life functions, and then add the calories spent during physical activity. According to article² published in the European Journal of Sport Science, once this amount is determined, it is common to add a caloric surplus of 10-20% to promote muscle mass gain.
In addition to the amount of calories, the distribution of these calories among the macronutrients (proteins, carbohydrates and fats) is fundamental³. As proteins are particularly important for muscle growth. An intake of 1.6-2.2 grams of protein per kilogram of body weight per day is recommended for those seeking hypertrophy. Carbohydrates and fats also play important roles, providing energy for workouts and aiding muscle recovery.
Remember, caloric needs can change over time. As you gain muscle mass, your body may need more energy to maintain that additional mass. Therefore, it is important to regularly review your calorie needs and adjust your intake accordingly. Due to the complexity and individual variables involved, it is highly recommended to seek advice from a nutritionist. This professional will be able to assess the individual's specific needs and provide a personalized eating plan.
What happens to your body in the process of gaining muscle mass?
When we talk about muscle mass gain, we are referring to a complex process that involves the adequate intake of nutrients, intense physical activity⁴ and the regulation of various hormones. It turns out that when you are exercising properly and consuming the correct number of protein-rich calories, your body is primed to build and repair muscle tissue that was wasted during exercise, leading to increased muscle mass.
However, similar to weight loss, muscle mass gain can also be influenced by hormonal factors. Hormones such as testosterone, growing hormone⁵ and insulin play key roles in the process of hypertrophy, or muscle growth. Testosterone, for example, increases protein synthesis, encouraging the body to build more muscle. Growth hormone helps muscle tissue recover and repair, while insulin works by promoting the transport of glucose and amino acids into muscle cells, nourishing them and providing the ideal environment for growth.
Understanding the role of genetics in body formation is another key point. We all have a genetic predisposition to gain muscle in certain areas of the body more easily than others, a phenomenon known as somatotype. For example, some people may gain muscle more easily in their arms than their legs, or vice versa. This is something we cannot control and it is important to accept and work with your genetics rather than fighting against it.
Above all, patience and realistic expectations are key. Gaining muscle mass is a process that requires time, effort and consistency. If you're not seeing progress, it might be helpful to review your diet and exercise routine. Follow-up with a healthcare professional or trainer is recommended to ensure you are following a plan that is right for your needs and goals.
How can Foodz help you in the process of gaining muscle mass?
Foodz enters as a powerful ally in the journey of gaining muscle mass. Using the Foodz Pro, you can ensure adequate intake of essential nutrients for muscle growth, such as protein, amino acids, vitamins and minerals. They're especially useful for those days when your diet can't meet all of your nutritional needs, or when you need a quick and practical option.
O Foodz Pro can provide significant amounts of protein (40g per serving), which are key to building and maintaining muscle mass. In addition, he can also help control appetite, providing a feeling of satiety. Foodz Pro is rich in vitamins and minerals that contribute to the proper functioning of the organism as a whole, including protein synthesis and energy metabolism. And we can't forget the fibers, which are fundamental to intestinal health and can help in the weight control process.
I indicate the consumption of Bags that allow you to adjust the amount of nutrients and calories according to your needs. For example, you can opt for a higher serving if you are on a hard training day, or a lower serving on rest days. It is important to remember that Foodz Pro is a tool to help you achieve your goals, but it is not a substitute for a proper exercise program.
References
- https://pubmed.ncbi.nlm.nih.gov/32030125/
- https://www.tandfonline.com/doi/full/10.1080/17461390801919102
- https://pubmed.ncbi.nlm.nih.gov/28642676/
- https://pubmed.ncbi.nlm.nih.gov/16960159/
- https://pubmed.ncbi.nlm.nih.gov/18500379/
