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)

  • Crack the Code to Weight Loss with the Egg-ceptional Diet: Say Goodbye to Stubborn Fat!Crack the Code to Weight Loss with the Egg-ceptional Diet: Say Goodbye to Stubborn Fat!
    Are you tired of fad diets that promise miraculous weight loss but deliver minimal results? Well, prepare to be egg-static about a dietary regimen that might just crack the code to shedding those stubborn fat pounds – the Egg Diet! In the pursuit of a leaner, healthier body, many individuals …
  • Reasons for losing muscle mass despite dietReasons for losing muscle mass despite diet
    The journey of building muscle and getting the body you dream of may take several months or even years of exercise and correct diet, but some may notice a loss of muscle mass during this journey due to making a set of simple mistakes that the person believes are correct …
  • Egg diet to lose weight and get rid of stubborn fat in a healthy wayEgg diet to lose weight and get rid of stubborn fat in a healthy way
    Before starting any new diet plan, it’s essential to consult with a healthcare professional or a registered dietitian to ensure it’s suitable for your health condition and individual needs. Day 1: Breakfast: 1-2 hard-boiled or soft-boiled eggs + 1 fruit (orange or grapefruit) Lunch: 2 apples + 5 slices of …
  • Creatine supplement unveiled: Is it the lost secret to building muscle and achieving extreme strength?Creatine supplement unveiled: Is it the lost secret to building muscle and achieving extreme strength?
    With the increased interest in fitness and muscle building, nutritional supplements have become a popular topic in the world of exercise. One of the supplements that has gained great popularity in recent years is creatine. Creatine supplement is considered one of the most popular and used among athletes and strength …
  • A 12-week training and nutrition program to lose fat.A 12-week training and nutrition program to lose fat.
    In this article, we present a 12-week training and nutrition program that helps you lose fat in a healthy and scientific way. The program is suitable for both men and women beginners and targets the entire body. The nutrition program divides the week into high-carb, moderate-carb, and low-carb days, utilizing …
  • What is muscle memory and how does it help regain muscle mass after losing it?What is muscle memory and how does it help regain muscle mass after losing it?
    I often receive questions about the subject of losing muscle mass due to leaving the gym, either due to injury, stress, or laziness, as everyone is afraid at this point that as soon as I leave the gym and exercise, I will lose my muscles. In fact, the human body …
To Top