A correct body composition and percentage of muscle mass are important aspects for the maintenance of good health. What can we do to increase the volume and quality of our muscles? We must act through training focused on muscle hypertrophy.
Muscle hypertrophy is the increase in the volume of muscle fibers, resulting from a constant and adequate training stimulus. The hypertrophic process occurs when muscle fibers undergo microlesions during training (especially those with overloads), and are subsequently repaired during the recovery process, becoming larger and stronger.
There are two main forms of hypertrophy:
- Myofibrillar hypertrophy: involves the increase of contractile muscle components and develops greater muscle strength, improving the quality of our muscle mass
- Sarcoplasmic hypertrophy: refers to the increase in volume of non-contractile elements, which increase muscle size without directly affecting strength.
The ideal training for hypertrophy usually involves an average range of repetitions, moderate loads and short breaks between sets. However, it is useful to vary stimuli and methodologies, including multi-articular exercises, intensity techniques and load progression. Here is an example of volume, intensity and recovery of a hypertrophic exercise:
- 3 series x 6-12 repetitions with a load equal to 60-70% of the maximum load (1RM), recovery of 45"
However, training alone is not enough to ensure effective muscle growth. Without proper nutrition, the body does not have the necessary resources to rebuild and increase muscle tissues. Hypertrophy feeding should be targeted and well balanced, with a focus on calories, macronutrients and meal times.
To gain muscle mass, you generally need to consume more calories than you consume (surplus). An increase of about 250-500 kcal per day above the maintenance caloric requirement is usually recommended for a gradual and sustainable increase in mass without running the risk of accumulating fat. So, what do we eat?
- Proteins: They are essential for muscle protein synthesis and include lean meat, fish, eggs, dairy products, legumes and protein powder.
- Carbohydrates: Provide the energy needed for intense workouts and help maintain high levels of muscle glycogen.
- Fats: essential for hormone production (including testosterone) and general health.
Here are some examples of balanced and structured meals to increase muscle mass:
- Breakfast: Scrambled eggs, oatmeal in vegetable milk with peanut butter, 1 banana, Greek yogurt with protein powder, 1 teaspoon of seeds, berries and oat flakes or museums
- Lunch: Grilled chicken breast, brown rice and grilled vegetables with olive oil Baked salmon, steamed or grilled potatoes and spinach or broccoli with olive oil
- Dinner: Beef burger, quinoa and mixed salad with avocado and cherry tomatoes Grilled turkey, spelt or whole wheat pasta, zucchini and kale
Muscle hypertrophy is the result of a precise balance between training stimulus, adequate nutrition and recovery. Training hard without feeding your body properly is like building a house without bricks. For those who aim to increase muscle mass in a healthy and effective way, it is essential to adopt a targeted diet, constant and flexible, customized on their physiological needs and lifestyle.
