Maximise Muscle Building: Ultimate Guide to Exercise & Nutrition

Building muscle is not just for bodybuilders or athletes, it’s a goal that many people aspire to for a variety of reasons such as improved health, better physical performance or a desire to feel stronger. But let’s face it, building muscle isn’t easy – it requires discipline, dedication and a well-rounded approach that involves both nutrition and exercise. If you’re looking to build strength and improve your nutrition, you’ve come to the right place! In this blog post, we’ll explore some proven strategies for maximising your muscle gains through smart nutrition and effective exercise.

Exercise is essential for building muscle mass. To achieve the best results, focus on compound strength exercises that work multiple muscle groups at once, such as squats, deadlifts, bench press and pull-ups. These exercises activate a larger number of muscle fibres and help you gain overall strength and muscle mass. It’s essential to perform each exercise with the proper form and technique to prevent injury and maximise results. Gradually increase the weight you are lifting as you get stronger and aim to complete three to four sets of 6-10 repetitions for each exercise.

Aim to perform strength training at least two to three times per week, allowing for rest and recovery days in between. Recovery is just as important as exercise when it comes to building muscle mass. During rest days, muscles repair and grow, leading to better strength and performance in the long term. To support muscle growth, ensure to consume adequate nutrition.

When it comes to building muscle, proper nutrition is crucial. Your body needs the right nutrients to repair and grow muscle tissue after exercise. Here are some key tips for fuelling your muscles with the right nutrients:

1. Protein: Protein serves as the fundamental building block for muscle tissue, thus making it imperative to consume adequate amounts to facilitate muscle growth. If you’re a beginner in the realm of resistance training, it is recommended that your protein intake should be between 1.3-1.5g/kg and 1.5-1.7g/kg for females and males respectively.
2. Carbohydrates: Carbohydrates are the primary fuel source for exercise, so they’re important for fuelling your workouts and providing energy for muscle growth. Aim to consume complex carbohydrates such as whole grains, fruits, legumes and vegetables.
3. Fats: While carbohydrates are important for energy, fats are important for hormone production and overall health. Aim to consume healthy fats such as avocados, nuts and extra virgin olive oil.
4. Hydration: Adequate hydration is essential for muscle growth and overall health. Aim to consume at least 8-10 cups of water per day.
5. Timing: Timing your meals and snacks around your workouts can also be beneficial for muscle growth. Aim to consume three balanced meals and two-three snacks containing protein and carbohydrates across the day. This will help your muscles recover and grow effectively. 

To summarise, building muscle is a multifaceted process that involves a well-rounded approach to both nutrition and strength training. By providing your body with the right nutrients and engaging in compound exercises that target multiple muscle groups, while allowing adequate rest and recovery time, you can successfully achieve your muscle-building goals. It is crucial to seek the guidance of healthcare professionals before embarking on any new exercise or nutrition program to ensure it is safe and effective for your individual needs.

Written by Annabel Johnston (Accredited Practicing Dietitian) and Rachel Forbes (Exercise Physiologist).