Muscle building goals are one of the most popular aspirations among dieters in the nutrition space - from working professionals wanting to look better to high level athletes wanting to perform better.
It is right up there alongside fat loss, as the flip side of the coin when it comes to body composition optimisation and the bread and butter of dieting goals.
So it is no surprise that I often get asked about what it takes to build muscle effectively. I have worked with many a client over the years who wanted some sweet, sweet muscle protein synthesis.
Like any goal, muscle gaining requires the correct strategies, focus, and time to reap the ROI and the benefits one seeks.
In today’s blog post, I share with you the 3 pillars (or priorities) of muscle building strategy so that you can hit the ground running the right way and focus on the right stuff.
Pillar #1: Caloric Adequacy
The first pillar is related to how much food you are eating in totality. To build something, you need the fuel and the resources - aka calories.
There is varying consensus on whether or not one can build muscle in a calorie deficit vs. calorie surplus. While it is “technically” possible to do both, it is the surplus where optimisation truly lies (and will cover most people).
Most people will want to be eating at maintenance bare minimum but in the slight surplus and above is where the streamlining is found for most trained individuals.
So ensure you are eating enough, to build enough. They sometimes say “eat big to grow big” but it’s more nuanced than that and you do not need to eat a truckload to see results.
Pillar #2: Protein Optimisation
The second priority of muscle building is ensuring you are providing the bricks for this construction job that is muscle building - aka the protein.
Protein is a fundamental part of muscle PROTEIN synthesis - the root process that happens when you build muscle mass. So it is no surprise you need ENOUGH protein to see the best results.
Optimising protein intake is such an easy low hanging fruit too. Alongside caloric adequacy, protein adequacy will ensure nutritionally you are where you need to be at the baseline level, to build more muscle effectively.
How much? Aim for 1.8-2.2 grams per kilo of lean bodyweight (or ideal/goal weight if you don’t know your lean weight).
Pillar #3: Correct Resistance Stimulus
Without the stimulus, you do not have the reaction!
So the stimulus precedes the nutritional considerations because without training the muscle the right way, the fuel will only recover you but will not be optimized in a way to promote that growth you seek.
I am no exercise professional so please seek the advice of one for this area of muscle building. However, what I can tell you is that it’s resistance training that you need and at the right volume and intensity.
Training hard and right is a very important factor to building muscle. It is the spark plug of this endeavour. Without the right stimulus, you will not get your body to utilise the food for maximal and most effective growth, my friend.
There you go!
Now you know the 3 fundamental pillars (or priorities so to speak) of effective muscle building strategy. Using this knowledge you are now equipped to start your journey towards optimising lean muscle mass.
Remember though, that you need to approach everything with customisation so don’t follow generic advice and ensure you seek the right professional guidance if you need it or want to streamline yo self!
However, before I leave you…I do want to ask you some things because maybe you need someone you be your guide on this journey…
Do you feel you need expert guidance when it comes to your fuelling, recovery, and nourishment?
Not seeing the body you feel happier, healthier, and more confident in?
Performance lagging like an early 2000’s dial up internet setup?
I may be able to be of assistance.
If you are ready to take your nutrition and body to the next level and elevate your performance in a way that doesn’t make you want to punch your Sports Dietitian, then let’s chat.
I have developed a bespoke nutrition coaching solution that allows you to work with me personally 1:1 to help start bridging the gap between where you are now and where you want to be with your physique & performance.
In this program, I'll personally coach you using my flexible nutrition system to help you harness the power of calories and macro strategy to regain your competitive edge - think of it as a bespoke nutrition solution that empowers you to eat better to achieve better.
If you want to have someone in your corner guiding you with all this, ensuring you only focus on the ‘right stuff’, and get better results while doing it all… send me an email and let’s chat.
I do high level nutrition coaching for active professionals and athletes and I have spots open for new clients wanting to leverage the power of nutrition with a Sports Dietitian
Interested in learning more?
Simply email me at: email@example.com to have a chat about this and see if we are a good fit to work together and get you your best results yet.
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Brisbane Sports Dietitian & Nutritionist
Hi there! My name's Aleksa Gagic - i'm a Brisbane Sports Dietitian & Brisbane Sports Nutritionist. I have 7+ years experience in providing professional nutrition consulting and want to help you learn about the power of flexible nutrition.