**The Basics of Muscle Gain**
Strength train
I am sure this is quite common knowledge, however in case you missed it strength training helps build muscle tissue. Depending on our level of experience if muscle building is our goal we should be aiming to strength train 3-6 x a week with a focus on progressive overload (more volume or a higher intensity over time).
Eat adequate protein
Protein is the building block of muscle and is essential to recovery and repair. It plays a significant role in metabolism as well as our immune system and DNA. This doesn't mean you need to start guzzling down protein shakes. Simply aim for more protein in your diet overall. Some good sources of protein include: Eggs, Egg Whites, Meat (Chicken, Beef, Pork, lamb, venison etc), Fish (all kinds), Dairy (i.e. yoghurt, cheese), Whey Protein, Vegan Protein Powder (Rice + Pea Blends), Soy Protein Isolate Seaweed, Spirulina. A good guide to eating adequate poteen is to shoot for 2g of protein per kg of body weight.
Eat enough food
Muscle growth requires enough fuel to repair and grow muscle tissue. This doesn't mean we need to eat the house down however making sure you get adequate intake with enough protein is important. Eating too little can effect our ability to grow muscle tissue.
Sleep sleep sleep
Sleeping for 7-9 hours per night is crucial, especially if you are looking to change body composition, increase muscle mass and perform at your best. Sleep enhances muscle recovery through protein synthesis and human growth hormone release.
Keep stress low
Stress increases a hormone called cortisol. Since cortisol is catabolic it breaks down molecules that can inhibit protein synthesis, which means your body will find it harder to build muscle if your stress levels are high. So aim to keep them low.
