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Hello everyone. We are here for another episode of Frequently asked questions with Dule. My name is Dusko Madzarovic.
The question the viewers have asked me to talk about is:
How can I effectively increase my muscle mass?
This is one of the most frequently asked questions people want to know about.
First of all we must know that an increase in body weight does not necessarily mean an increase in muscle mass.
So when we talk about increasing our muscle mass, we are referring ONLY to muscle growth.
In order for our muscles to grow, we need to train them.
Weight lifting is not the same thing as training at the gym,
where we use free weights as well as other training equipment to stimulate our muscles to grow bigger.
The other important part is proper nutrition with all the necessary nutritional supplements.
When we talk about optimal nutrition for gaining muscles, we must realise that the most important nutrient is protein.
I always advise my clients to take at least 3g of protein per kg bodyweight (1,5g per pound)
The amount of carbohydrates and fats may vary depending on the individual needs.
Because of the huge protein requirements for muscle growth, it is very helpful and effective to use protein supplements.
Protein supplements can be used on different occasions and for different purposes: we can use fast absorbable whey protein after training,
we can use protein blends as a meal replacement,
we can use casein that is a slowly digestable source of protein before we go to sleep
So.. a quick answer on how to increase muscle mas would be:
1. Training at the gym using basic compound movements
2. A diet rich in protein
3. Supplementing your nutrition with quality protein supplements.
That´s it for today. Post the questions, you would like me to discuss on the show, below the video. See you next time.
(video will be posted on youtube, THE Nutrition facebook page and THE Nutrition website)