What are the dietary and exercise plans for muscle building

Muscle building requires a combination of scientific diet and systematic training, mainly achieved through high protein diet, reasonable calorie surplus, and resistance training. The muscle building program should include core elements such as optimizing protein intake, timing of carbohydrate supplementation, controlling training intensity, managing rest and recovery, and supplementing with nutritional supplements.

1. Protein intake optimization

It is recommended to consume 1.6-2.2 grams of high-quality protein per kilogram of body weight per day, with priority given to animal proteins such as chicken breast, beef, and eggs, combined with plant proteins such as soybeans and quinoa. Protein should be evenly distributed between 4-6 meals, and supplementing whey protein within 30 minutes after training is most effective. To avoid excessive intake that increases the burden on the kidneys, individuals with abnormal kidney function should follow medical advice for adjustment.

2. Timing of carbohydrate supplementation

The key window period for carbohydrate supplementation is before and after training. It is recommended to choose low glycemic index staple foods such as oats and sweet potatoes. Consuming an appropriate amount of carbohydrates one hour before training can improve athletic performance, and supplementing with protein after training can accelerate muscle glycogen recovery. Daily carbohydrate intake should account for about 50% of total daily calories to avoid long-term low-carbon diet affecting hormone levels.

3. Training intensity control

adopts the principle of gradual overload, conducting 3-5 resistance training sessions per week, with a focus on training large muscle group compound movements such as squats, hard pulls, and bench presses. Repeat each action 8-12 times until exhausted, and rest between groups for 60-90 seconds. Beginners should start with self weight training, gradually increasing the weight to avoid muscle breakdown caused by overtraining.

4. Rest and recovery management

Muscles grow during the rest period. It is necessary to ensure 7-9 hours of high-quality sleep every day. Active recovery such as foam axis relaxation should be arranged within 48 hours after training. The training interval for the same muscle group should not be less than 72 hours. Overtraining can increase cortisol levels and hinder muscle growth. Low intensity activities such as yoga and swimming can promote blood circulation.

5. Nutritional supplements supplemented with

Creatine can increase training capacity and ATP synthesis efficiency, while β - alanine can help delay muscle fatigue. Branched chain amino acids are suitable for use before and after fasting training, and vitamin D3 and magnesium elements have a regulatory effect on muscle contraction function. All supplements should be evaluated for individual tolerance before use and cannot replace a basic diet. During the process of muscle building, it is necessary to regularly adjust the calorie intake and training plan, and change the training sequence and weight combination every 4-6 weeks. Keep drinking 2000-3000 milliliters of water daily to avoid alcohol and high salt foods affecting muscle synthesis. It is recommended to record changes in body composition every month, and the normal range for muscle growth rate is 0.5-1 kg per month. When the plateau period occurs, one can try the carbon water cycle method or adjust the protein source. The long-term muscle building effect depends on the sustainability of lifestyle habits, and health should be placed above the goal of muscle building.