09/03/2025
Building muscle is one of the biggest investments you can make for your health! Muscle or lean mass boosts your metabolism, improves insulin sensitivity, supports bone health, and is associated with more longevity! If that wasn’t enough as you gain muscle you’ll look and feel incredible! This is a pyramid of the things you need to make sure you are doing to make sure you are growing those muscles!
1. Progressively Overload: You muscle needs a reason to build more muscle. Focus on continuously challenging yourself and you’ll see your body respond💪🏻
2. Eat! Make sure you are eating in a calorie surplus for your body to have the nutrients and energy it needs to grow
3. Focus on protein. Prioritize eating 1.2-2g of protein per KG of your body weight
4. Quality foods and whole foods will be your best option when looking for foods to help you grow. This means whole foods like fruits, vegetables, protein, and fiber should be the staples in your grocery list
5. supplements: this is where things like creatine monohydrate and whey protein come in to play to help give you an extra push
6. nutrient timing! Try your best to spread out your protein evenly throughout the day to maximize muscle synthesis 💪
