The Keys To Muscle Growth

💪 Boost your muscle mass by following these key tips  

🏋️‍♂️ Strength/Resistance Training: To induce muscular adaptations, a stimulus from strength training and progressive overload is necessary. Training isn't limited to just lifting weights; it can include any activity that exposes your muscles to external resistance (bands, pulleys, body weight, etc.)

🍗 Protein: For muscle tissue development, muscle protein synthesis needs to be higher than the rate of degradation. The necessary amino acids (the building blocks of proteins) to achieve this must come from our diet.

At Fitia, you can meet your protein needs and track your meals to ensure you're hitting your targets.

🔥 Caloric Surplus: A positive energy balance positively affects anabolism, muscle protein synthesis, and our performance in training. It's advisable to consume at least 200 kcal above your maintenance calories to optimize muscle development.

Want to know your calorie and macronutrient requirements? Download Fitia here and achieve your nutritional goals.

😴 Sleep: Rest positively affects our muscle protein synthesis and the release of growth hormone, important factors for maximizing muscle adaptations. A range of 7-9 hours of sleep per day is optimal.

🥔 Carbohydrates: Some studies show that restricting carbohydrates negatively affects anaerobic performance in high-intensity exercises (like weight lifting), due to low glycogen availability. Therefore, a minimum intake of carbohydrates is recommended, starting at 0.68g/lb/day (1.5g/kg per day).

Get a personalized meal plan to cover your nutritional needs with Fitia.