We all know that we need to follow a diet and workout regime in order to make your muscles grow. But what actually happens inside? How does the diet, workout, etc. contribute to muscle growth? How can we maximize the effect and make it easy to build more muscles is all we are going to see today.
There are 4 most important steps for muscle growth
- Pre-workout meal.
- Post-workout meal.
- Rest (sleep).
Now let us see how these individual steps contribute to building muscles in detail.
This meal should consist of moderate proteins, high carbs, and low fats.
Consuming a decent amount of protein will make sure that a continuous supply of amino acids will be present in your bloodstream throughout your workout. This will avoid muscle breakdown.
Carbs provide energy to our body. Hence having a lot of carbs in this meal will make sure that you feel energetic during your workout and you give your best to lift those heavy-ass weights.
NOTE: Focus on complex carbs rather than simple carbs. Eating complex carbs will provide energy consistently unlike simple carbs which get broken down super fast.
You’ve taken in that perfect pre-workout meal and your body is super ready to hit those weights in the gym.
Now let us see how lifting heavy makes your muscles grow.
A single muscle is made up of small muscle-fibers i.e A muscle is a bundle of muscle fibers. When you lift weights this muscle fibers contract and you let the weight down these fibers relax (or stretch). Any particular exercise is nothing but contraction and relaxation of a muscle several times.
For example: let’s assume that you are doing barbell rows.
Now when you pull the weight, your back muscles get contracted and when you let the weight down your back muscles stretches.
These stretching and contracting of muscle fibers will cause small tears in the muscle fibers.
This is a reason why we feel fatigued during workout and soreness after a workout. Happening of this small damage to muscle fibers is what is gonna help us to build muscles.
Now we have done our intense weight lifting workout and now our muscles are starving for proteins. so now let’s go to our post-workout meal.
This meal should be high in proteins, moderate in carbs and low in fats.
You’ve made your muscles work a lot in the gym and they are tired and are starving. Muscles love proteins.
So now when you eat this high protein meal, your muscles will absorb most of the proteins i.e Now your damaged / sore muscle fibers are surrounded by proteins(amino acids).
Eating moderate carbs will give you some energy as you’ve just drained your energy in the gym.
This is the most important step where the actual muscle building takes place.
Now you are sleeping, you’ve damaged your muscle fibers in the gym, You’ve also taken those important proteins in. As you’re sleeping your body has nothing much to do. This is the perfect time for muscles to recover.
Healing of those damaged muscle fibers will begin, Those small damages will be filled in by extra amino acids that you ate in your post-workout meal. Now as this extra material is used in rebuilding the damaged fiber, the mass of the fiber is gonna increase. Now obviously that increase isn’t gonna be soo huge, it’s going to be a tini-tiny increase. But doing this consistently for a long period of time is definitely gonna make you see those desired results.
And this how a muscle grows.
Pre-workout meal: Fuels your workout.
Workout: Damages your muscle-fibers (sounds negative, but actually is a good thing).
Post-workout meal: Provide nutrients for the healing of muscles.
Sleep: Heals those damaged muscle fibers into a new, better and bigger version.
NOTE: AT THE END OF THE DAY YOU SHOULD BE IN A SLIGHT CALORIC SURPLUS (YOU SHOULD EAT 300-400 CALORIES MORE THAN YOUR BODY NEEDS EVERY DAY)