The human body has approximately 650 muscles, among which skeletal muscles are responsible not only for movement and posture but also directly affect metabolism. As we age, muscle loss not only alters our appearance but also leads to a decreased metabolic rate, fat accumulation, and even impacts lymphatic circulation and immunity. Building muscle is not just about going to the gym; it's a comprehensive upgrade of the body's systems.
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Protein intake: The basic threshold for muscle gain
Daily protein requirements depend on your lean body mass, with a recommended intake of 0.8 to 1.5 grams per kilogram of lean body mass. For example, if you have 84 kilograms of lean body mass, you need to consume approximately 67 to 126 grams of protein daily. Young athletes may need a higher intake, while older individuals or those with weaker digestive systems may require slightly lower amounts. Some people may even need to reach a high standard of 2 grams per kilogram.
4 strategies to accelerate muscle growth: More than just supplementation, it's about activation!
The first method is to supplement with creatine. Creatine is found in meat, but to accelerate muscle growth, it is recommended to take it as a supplement. Creatine provides energy during high-intensity, short-duration exercise, helping you stimulate muscles more effectively. It is recommended to start with 20 grams daily for five days, then switch to a maintenance dose of 3 grams daily, and repeat this cycle periodically.
The second method is cryotherapy. Cold baths, cold immersions, or cryotherapy force the body to produce a large amount of energy to maintain core body temperature, thereby activating brown fat and burning white fat. Studies have shown that cryotherapy can promote muscle gene and RNA expression, aiding protein synthesis and muscle repair. Although it may cause slight muscle shrinkage in the initial stages, it actually promotes growth during the recovery period.
The third method is intermittent fasting. Many people worry that fasting will lead to muscle loss, but in fact, a two-meal-a-day fasting pattern without snacks can increase growth hormone secretion, improve insulin sensitivity, and allow muscles to absorb nutrients more effectively. However, fasting is not suitable for those who are physically weak; it is recommended that healthy individuals combine it with exercise.
The final step is to supplement with arginine. Arginine can inhibit growth hormone-inhibiting factors, indirectly promoting muscle growth. Studies have found that daily intake of 2.2 grams of arginine can help children grow taller, while adults who want to build muscle can take 3 to 6 grams on an empty stomach for better results.
Hong Kong fitness enthusiasts should know how to choose: building muscle is not just about hard work, it's also about strategy!
If you're already working out, try these methods. They'll not only help you see results faster, but also build a stronger and more stable physical foundation. Starting today, upgrade your muscle-building strategy—not just to build muscle, but to activate your body's potential!
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YouTube source: https://www.youtube.com/watch?v=Hf18Bam9_O4
YouTube Column: Dr. Berger in Chinese Health knowledge
