Nutritional supplements

Is it possible to build muscle without using nutritional supplements?

The primary goal of bodybuilders is to bulk up and increase muscle mass. To achieve this goal, all practitioners of this sport continue to perform exercises and lift weights, in addition to following an appropriate and effective diet. Since protein is the most important element that helps the body build muscles, players use protein supplements regularly, in addition to some other supplements that support the muscle building process, until the supplements have become an integral part of any bodybuilding athlete’s diet.

Weightlifting

The process of building muscle requires lifting weights on a regular basis, and to get the most out of the exercises, make sure to perform 6-12 repetitions in each exercise round, in addition to targeting one large muscle group in one exercise day, while maintaining an exercise rate of three times a week.

Protein element

You must consume a large amount of protein daily, in the range of 120-200 grams of protein per day (approximately your weight multiplied by 2 grams – for example, if your weight is 70 kilograms, you will need 140 grams of protein), especially if you lift very high weights. You must also maintain a consumption rate of 15% of the number of calories you consume daily, and their source must be protein, as red and white meat, in addition to dairy products, constitute a rich source of protein. Plant sources of protein are high in protein but lack some amino acids that stimulate good muscle growth.

Power supply

If there are not a sufficient amount of carbohydrates and fats in your body, your body resorts to protein as a source of energy, which sometimes leads to muscle wasting and a decrease in your muscle mass. Therefore, it is necessary to consume 30% of your daily calories from fat sources and 50-60% from fat sources. Carbohydrates.

diet program

Gradient weights

When you gradually increase weights, your body is forced to increase muscle mass because the body adapts to the effort expended on it by increasing size. Gradual repetitions also make your body stronger, which increases your performance rate and thus increases muscle size.

Sleeping

Muscle building does not happen during exercise in the gym, but rather during recovery – and the treatment of torn tissues while sleeping. Maintaining an average of 7-9 hours a day will build your muscles in an excellent way.

Bottom line: If you are unable to provide the necessary amount of protein from regular nutrition in this case, supplements are necessary to build muscle, but when you follow a strict diet and nutrition and exercise strategies like those mentioned above, the result you expect will be satisfactory.

Next Post in 20 seconds

You have visited 0 post(s)

  • Understanding the Impact of Zinc Deficiency on Bodybuilders and Preventive MeasuresUnderstanding the Impact of Zinc Deficiency on Bodybuilders and Preventive Measures
    Zinc deficiency is a common health issue that many individuals, including bodybuilders, may face. As athletes work towards building muscle and enhancing physical performance, they require substantial amounts of nutrients, including zinc. Zinc plays a crucial role in various bodily functions, such as regulating growth, muscle development, and wound healing. …
  • Navigating the Best Personal Loan Companies in the USA: Top 10 PicksNavigating the Best Personal Loan Companies in the USA: Top 10 Picks
    Personal loans play a pivotal role in aiding individuals to meet various financial needs, whether it’s consolidating debt, funding home improvements, covering unexpected expenses, or pursuing other significant ventures. Across the landscape of lending institutions in the United States, several stand out for their offerings, competitive rates, and customer-centric services. …
  • Empowering Fitness: A Comprehensive Guide to Muscle Building for Skinny Women through Exercise and NutritionEmpowering Fitness: A Comprehensive Guide to Muscle Building for Skinny Women through Exercise and Nutrition
    For many women, the idea of building muscle might seem contradictory to their desire for a lean and slender physique. However, developing muscle tone doesn’t necessarily equate to bulkiness. Instead, it contributes to strength, agility, and overall well-being. Skinny women aiming to build muscle can achieve their fitness goals through …
  • Hany Rambod’s secrets to pumping up your leg musclesHany Rambod’s secrets to pumping up your leg muscles
    In a training session with world champion Chris Bumstead, international coach Hany Rambod, famous in the sport of bodybuilding, provides some tips and secrets for obtaining huge leg muscles. Next Post in 20 secondsNext PostYou have visited 0 post(s)
  • Fish oil and its importance in building muscleFish oil and its importance in building muscle
    Fish oil, or omega-3, is one of the important health nutritional supplements in the lives of bodybuilders. Many scientific studies have proven that taking supplements containing fish oil helps promote muscle growth and maintain heart health, in addition to many health benefits that we explain in this article. What is …
  • Design Your Diet According to Your Desired Phase: Bulking or Cutting.Design Your Diet According to Your Desired Phase: Bulking or Cutting.
    The diet determines your body type. If your diet consists of 30% protein, 60% carbohydrates, and 10% fats, it will lead to bulking up. On the other hand, if it consists of 60% protein, 30% carbohydrates, and 10% fats, it will lead to cutting or leaning out. If it consists …
To Top