Dr. Phil Shares: 6 Most Important Tips for Building Muscle

6 Most Important Tips for Building Muscle

Whether your goal is to get bigger and stronger, or improve power and explosiveness for sports, you want to see progress — and pronto.

But building muscle efficiently requires more than just putting in time at the weight rack. Along with your strength training regimen, diet and lifestyle choices all play important roles.

But before you even start thinking about how to build muscle, it’s instructive to know the primary factors that determine just how much of it you can gain.

3 Factors Affecting Muscle Growth

These are the main criteria dictating increases in muscle size, or hypertrophy — and two of them are outside your control.

Sex

Simmer down — we’re talking gender. The male persuasion unsurprisingly has a decided advantage when it comes to building muscle. That’s due in large part to far greater levels of testosterone and a higher red blood cell count among men than women, who typically have to go to more extraordinary lengths to gain size.

Genetics

Similar to the way it governs how much hair you get to keep, heredity determines how much muscle you can develop. Thanks to genetics, a segment of the populace is born with a higher number of type II, or fast-twitch, muscle fibers, which have the greatest potential for growth.

Training Specificity

The factor you can change — and the one we’ll spend much of this article focusing on — is the approach you take to your workouts overall. There are different protocols that distinguish lifting for mass from lifting for strength.

Generally speaking, lifting very heavy weights in low volume is how to gain strength, and lifting moderately heavy weights in high volume is how to gain muscle.

Woman doing benchpress

How to Build Muscle: The 6 Most Important Things You Can Do

For those seeking tips on how to gain muscle, here are some strategies to get you started.

1. Perform multi-joint exercises

Resistance training is the most efficient way to build lean mass — especially if you pack your workouts with big, compound (multi-joint) moves like the squat, bench press, lunge, and pull-up.

“You can certainly build muscle with all types of moves, but a strong base in multi-joint efforts, at least some of the time, is a good idea,” says Michael Ormsbee, Ph.D., interim director of the Institute of Sports Science & Medicine at Florida State University.

Science agrees: Compound exercises cause the greatest increase in testosterone, a key muscle-building hormone, according to researchers at the University of Connecticut.

2. Eat more protein

Now that you’re lifting weights, you need to consume more protein to promote muscle repair, recovery, and growth since amino acids (the building blocks of protein) are necessary to build muscle tissue.

When you’re planning your high-protein meals, 20 grams of protein is the optimal amount generally accepted for muscle growth. Research has found that the body doesn’t use much more than 20 grams for muscle-building at any one sitting. Around 80 grams of protein per day (or, four meals containing 20-grams of protein each) is about right for most people.

If you want to calculate the optimal protein amount for you and your goals, Beachbody recommends 0.5 to 0.9 grams of protein per pound of desired lean bodyweight per day, depending on exercise intensity. (The harder the workout, the more protein is needed for growth and recovery.)

If you have ambitious muscle-building goals, such as committing to Beachbody’s Body Beast program, shoot for the higher end of the range by adding one or two additional protein-rich snacks to your day.

Shakeology is a great way to sneak in additional calories and nutrients and contains 16 to 17 grams of protein (depending on the flavor).

3. Don’t just lift heavy

When you lift heavy weights or do explosive exercises like sprinting, you target the type-II muscle fibers we discussed earlier. But studies show that type-I fibers (a.k.a. slow twitch — the kind used in endurance activities ) also have growth potential, so don’t ignore them.

Once every week or two, target those type-I fibers with low weight, high rep work (e.g., 3-4 sets of 15 or more reps per exercise). Or simply follow a Beachbody program such as Body Beast21-Day Fix, P90X, 22-Minute Hard Corps, or The Master’s Hammer and Chisel, which have that kind of variation built in.

4. Get plenty of shut-eye

Shoot for a minimum of seven hours a night. Getting less than that on a regular basis can cause you to rack up sleep debt, which can put the brakes on protein synthesis (a.k.a. muscle growth) and increase protein (read: muscle) degradation, according to a study by Brazilian researchers.

Plus, you won’t reap the full benefits of human growth hormone, the levels of which spike while you’re in dreamland. Have trouble sleeping? Try these natural tips on how to get good sleep tonight.

5. Increase weight responsibly

You need to challenge your muscles to trigger growth, but you also need to be smart about how you go about it. If you increase the amount of weight you’re lifting too quickly, you’ll increase your risk of injury. But if you do it too slowly, you’ll shortchange your results or hit a plateau.

So how do you strike a balance? Pay attention to the effort you’re exerting. If you’re lifting with perfect form, and your last few reps an exercise feel similar to your first few, you know it’s time to reach for a heavier weight.

6. Allow time for recovery

Muscles grow between workouts, not during them, so make recovery a priority. In practice, that means eating healthier, consuming more protein, and not overtraining. Take at least one to two days off per week to allow your muscles to fully recover.

“Training too often or at too-high an intensity too frequently — without rest and recovery — can actually hurt your muscle-building efforts,” says Ormsbee.

Your move: Take at least one to two days off per week to allow your muscles to fully recover, and maximize the effectiveness of your downtime by doing light cross training (e.g. hiking, cycling) or activities like foam rolling and yoga.

If you are patient, focused, and consistent with your workouts and recovery, you will see results.

In addition to consuming more protein, there are a number of nutritional steps you can take to bulk up responsibly.

1. Increase calories

“No one can be in a significant calorie deficit and gain muscle,” says Albert Matheny, M.S., R.D., C.S.C.S., co-founder of SoHo Strength Lab.

To find out how many more calories you should consume to gain weight, determine how many calories you need to maintain your current weight — your baseline — then add 300. And if you’re following a muscle-building program like Body Beast, add the recommended calories outlined in the guide.

2. Strike the right mix of macros

Whether your calories come from carbs, fat, or protein goes a long way in determining whether your weight gain comes from muscle or from fat.

An easy and relatively fast way to gain muscle is bulking first, then leaning out, which is the idea behind programs like Body Beast. Using this method, you only have to focus on one thing at a time — building, then getting lean, versus trying to increase mass while simultaneously limiting fat gain.

To increase weight gained from fat, your macros should emphasize carbohydrates and fat, since it’s the most calorically dense macronutrient. The bulk of that fat should come from unsaturated sources such as avocado, olive oil, and salmon.

3. Focus on post-workout nutrition

Generally, you should consume about 20 grams of protein with some carbs shortly after a workout. One way to get the right mix is with Beachbody Peformance Recover, which combines time-released proteins and phytonutrients to aid recovery and reduce muscle breakdown.

During the post-workout anabolic window, you’ll also want to limit fats, which can slow the absorption of protein. While there is some recent research that suggeststhe window may actually extend up to several hours following exercise, there’s no harm in getting nutrients in early as long as you’re sticking to your overall caloric and macronutrient goals.

Shared by Dr. Phil McAllister @ Forward Health Guelph

Dr. Phil Shares: A Beginner’s Guide to Weightlifting

A Beginner’s Guide to Weightlifting

When you decide to add strength training to your workout routine, knowing where to start can be tricky. And once you get going, knowing how to progress can be even trickier. After all, most weight-room newbies are unsure of their strength and, in turn, how to push it to its limits. How heavy of a dumbbell should I choose? How many sets and reps should I do? When should I move up to heavier weights?

 

How Do You Build Muscle?

Simply put, you get stronger by stressing your muscles, giving them enough time to recover, and then stressing them again. That’s because, every time you place a demand on your body that’s heavier or harder than what it’s used to, you create microscopic tears in the worked muscle tissue. Then, those tears heal, the muscle incorporates new structural and contractile proteins, coming back just slightly stronger and better able to handle even heavier loads. Eventually, the exercise that was once incredibly challenging becomes easy and it’s time to increase the stress so that the process can happen again, and muscle growth continues.

The best way to get started is to pick up a weight that you can perform three sets of 10 reps with each exercise, so you’re lifting the weight 30 times, with a couple minutes of rest time between sets.

How Do I Progress in Weightlifting?

As you get stronger, you have three options regarding how to progress:

  1. First, you can lift the same number of sets and reps and just increase your weight. For example, if after a couple weeks of lifting, you can easily do three sets of 10 reps lifting 10-pound dumbbells, then pick up 15-pounders and do the same program, and then repeat this process.
  2. A second option is to increase sets and decrease reps, such as four sets of six reps. You would choose this option if you want to make big jump in weight, let’s say from 10 to 20 pounds, since you may not be able to lift 20 pounds more than six times. Also, the heavier your weight, the more rest you need between sets in order for your muscles to recover.
  3. A third option is to keep the same weight and do more reps, which may be your option if you only have one weight to work with.

If you’re working out in your home gym and don’t have multiple weights to choose from, you can still progress in a few different ways. First, changing how you’re gripping the weight will engage different muscles. You can also change the pace in which you lift, such as slowing down the eccentric phase of the exercise (i.e. when you lower the dumbbell in a bicep curl). Lastly, you can decrease the amount of time you rest in between sets.

What’s Your Weight-Training Goal: Muscle Strength, Endurance, or Size?

To keep your workouts progressing in the right direction, it’s important to be clear about your goal. Here are recommendations for building muscle strength, endurance, and size, according to the Essentials of Strength Training and Conditioning, 4th Edition.

  1. Muscle Strength

If you want to increase your muscle strength, you’ll want to perform low repetition sets in which you’re lifting a weight that’s close to your one rep max (1RM), which is the most you can possibly lift in a given exercise with good form. For example, you might perform two to six sets of six or fewer reps, lifting a weight that is 85 percent or more of your IRM, with two to five minutes of rest between sets. If you’re able to lift seven or more reps, then you need to increase your weight.

Note: While determining your 1RM is a great way to understand your strength abilities, any testing should be performed under a certified trainer’s supervision. 

  1. Muscular Endurance

Muscular endurance is the ability of a muscle, or group of muscles, to perform continuously without fatigue. For muscular endurance, decrease your weight, up your number of reps, and reduce the amount of rest between sets. For example, perform two to six sets of six or fewer reps using 85 percent or more of your 1RM, with two to five minutes of rest between sets.

  1. Muscular Size

To build muscle size, or hypertrophy, you’ll want to increase your number of sets, but with heavier weights and lift as many reps as you can while maintaining good form. Again, when you lose proper form, that is where you stop and make an adjustment. For example, perform three to six sets of six to 12 reps, using 67 to 85 percent of your 1RM, with 30 to 90 seconds of rest between sets. With those heavier weights, you’ll need a bit more rest in between sets. Once you hit 12 reps with good form, it’s time to pick up a heavier weight and go back to lifting 6 reps.

Speaking of bulk, let’s get real for a second: for women, there is a stigma around “getting bulky.” While women are slowly starting to embrace weight lifting, others worry that they will turn into the Hulk the second they pick up a dumbbell. The truth is that most women can’t get bulky even if they wanted to since, compared to men, they have roughly 15 to 20 times lower testosterone — a hormone that plays a large part in bulking up. So, while women can enjoy similar gains in muscle strength compared to men with weight training, most won’t notice a significant gain in muscle size due to genetics and hormones. (Plus, if a woman has a lot of fat to lose, she may actually get smaller in her waist and thighs since lifting weights increases metabolism.)

As you experiment with these variables (weights, sets, reps, and rest between sets), remember they are interdependent, so if you change one, you need to adjust the others. For example, if you lift a weight at the upper end of the range (85 percent of your 1RM), you’re going to perform fewer sets of fewer reps and take more rest than if you were to lift a weight at the lower end of the range (67 percent of your 1RM).

When To Pick Up a Heavier Weight

Once you consider a previously challenging workout easy, you are no longer stimulating muscle growth, you’re doing a recovery workout.

So what does “easy” actually feel like? The best way to know when you’re ready to increase exercise stress — whether by lifting heavier weights, adding reps, or decreasing rest time between sets—is to track your workouts, and focus on your form. Stephen Graef, Ph.D., a sports psychologist at The Ohio State University Wexner Medical Center, suggests taking notes on your sets, reps, rest times, and how you feel for each workout. This way, you’re able to track your progress.

Focusing on your form can help you know when you’re ready for more. You should always use the heaviest weight that will allow you to perform all of your reps with good form. Let’s say you lose proper form at the 8th rep of your bicep curl workout, don’t go any further and jot down a note that you lost form at the 8th rep. When it’s time to do bicep curls again, see if you can perform more than 8 reps with good form. Once you’re able to accomplish all 10 reps with perfect form, and your last few reps of an exercise feel similar to your first few, it’s time to pick up a heavier weight.

Joel Freeman, C.P.T., co-creator of Beachbody’s CORE DE FORCE says, “No matter your strength-training experience or what workout you’re doing, improving your form is a huge marker of progress.” When learning new moves, Freeman recommends looking at yourself in a mirror, or even filming yourself working out, so you can go back to analyze and improve your form.

In his own workouts, Freeman ups the weight based on his ability to get through his last rep without any help from a spotter. As soon as he can do that, he pushes himself even harder. If you don’t have a spotter to keep yourself safe when you’re pushing yourself to your max, many trainers recommend progressing your weight when you can perform two extra reps during your exercise’s last two sets. “If you can do two extra reps in your last set of a given exercise in two consecutive workouts, then you’re ready to progress,” says Trevor Thieme, C.S.C.S., Beachbody Senior Fitness Content Manager. “That’s called the ‘Two for Two Rule’.”

P90X trainer Tony Horton recommends lifting the heaviest you can for six to 10 reps, and when you can do 12 reps at that weight, move to the next heavier weight and go back to six reps.

Again, going up in weight isn’t the only way to progress. Thieme recommends trying out the other options, such as decreasing the rest period, changing the grip of the weight so that different muscles engage, or moving from dumbbells to a barbell.

Are You Pushing Yourself Too Hard?

With all this pushing, it’s important to remember that it’s during the recovery process that your muscle tissues actually become stronger, bigger, and fitter. And there’s a fine line between pushing hard and getting the results you want versus pushing so hard that you actually hamper muscle growth.

So how do you know if you’re overtraining? Physical symptoms include experiencing excessive fatigue, chronic soreness, more frequent injuries, and even illness. Mental symptoms include reduced motivation, irritability, and depression.

Again, this is where tracking your workouts comes in handy. If you lift significantly less weight for two weeks in a row, then you might be pushing too hard and not building muscle properly.

On recovery days, Freeman suggests stretching or foam rolling, or light cardio such as jogging, walking, or hiking. One study showed that 20 minutes of light cardio on the recovery day helped women who lifted weights reduce muscle soreness.

Remember, every person is different. When you’re starting a new weight training regimen, it will take some time to understand the cues your body is telling you. Graef says, “Over time, you’ll learn to listen to your body, and know when to push and when to pull back.”

A great way to get into weight lifting is to sign up for Beachbody On Demand and check out programs that incorporate strength training, such as A WEEK OF HARD LABORBody BeastSHIFT SHOPP90XThe Master’s Hammer and Chisel, and 21 Day Fix.

Shared by Dr. Phil McAllister @ Forward Health Guelph

Dr. Phil Shares: 5 Tips To Avoid Muscle Soreness

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Beachbody-Blog-Muscle-Soreness

Nothing derails your fitness goals like feeling sore. Yet getting sore is almost unavoidable—it’s a rite of passage, if you will. But it doesn’t have to wipe you out. Follow these tips and, if you’re lucky, you’ll avoid the dreaded DOMS (delayed onset muscle soreness) monster altogether.

 

1. Start SLOW
It’s very tempting to begin an exercise program with a lot of enthusiasm, but try your best to go at a reasonable pace. If you’ve never exercised, or it’s been a long time since you have, go much easier than you feel you are capable of on Day 1 and ramp things up at a pace that is based on how you feel. If you’re not sore, go a little harder the next day. If you’re a little sore, take it down a notch. If you’re very sore, scroll down to the next section of this article to mitigate the soreness.

If you’ve been exercising, but it’s been more than a week since you last worked out, follow the same pattern but go harder, based—again—on how fit you are. A good example to use here would be to start with about half of the workout scheduled—something like the warm-up, cooldown, and one round of exercises. Because you have a better fitness base, you can advance a little bit further each day than if you were out of shape. In general, take about a week to get back to full-bore 100% effort. This is also the example you want to use if you’ve been training and taken some time off.

If you’ve been exercising, but are starting a new program, base how hard you push yourself on how much advancement there is in your program. For example, if you’ve been doing INSANITY and you’re moving into INSANITY: THE ASYLUM or P90X, you can probably give it 100%—though you might not want to lift too much weight. But if you’re coming into one of those from FOCUS T25, you’ll want to back off a bit from what you could achieve on those first few days. Whenever your program makes a big jump, in time, intensity, or style of training (from all cardio to weight training, for instance), you’ll always want to hold a bit back in the beginning.

The reason is that your body has two types of muscle fibers: fast and slow (there are actually increments of these but this is enough for our scope). Fast-twitch fibers are very strong but break down easily and take a long time to repair. This translates into soreness. By easing into a program, you rely on your slow-twitch fibers which aren’t as strong but recovery very quickly. Going full bore on Day 1 activates your fast-twitch fibers, and leads to extensive breakdown and soreness. The harder you go, the sorer you are likely to get because there is something called emergency fibers, the fastest of the fast, which can take two weeks to repair.

 

2. Minimize Eccentric Motion
Concentric contraction is the shortening of the muscle, while eccentric contraction is the lengthening part of the movement. DOMS is almost entirely related to the eccentric part of the movement. You might be asking yourself, can I do one without the other? Good question.

If you’re doing a biceps curl, the concentric part of the movement is when you move the weight up, while the eccentric part is the way down. In order to avoid the eccentric part, you need to drop your weight. This won’t make you very popular in a gym and might ruin your floor at home, so probably not a very helpful suggestion.

In other cases, avoiding eccentric motion can be impossible. Jumping, for instance, uses concentric force to get you elevated, at which point you need to land, which is eccentric. The only way to do concentric-only jumps is to jump onto a platform and then lightly step down. Again, not too practical.

You can, however, limit the amount of time you’re lengthening your muscles. Slowing down your concentric motions and returning to the start position very quickly, or eliminating the airborne portion of jump training, are good ways to mostly avoid eccentric motion with only slight modifications.

You may have noticed that a lot of very popular exercise programs actually target jumping and eccentric movements. That’s because training them is highly effective, just not until your body is in shape to handle it. Which it never will be unless you proceed slowly and carefully.

 

3. Hydrate
Dehydration can also make you sore. In fact, once you’re used to your workout program, nearly all excessive soreness is due to dehydration or nutritional deficiencies.

Most people are chronically dehydrated. In fact, you can actually get sore by simply being dehydrated, even without the exercise. Adding exercise increases your water needs. A lot. Hydration is your body’s first defense against, not only soreness, but also most illnesses and other maladies.

How much water you need varies depending on your activity level, lifestyle, where you live, etc., but an easy gauge to use is to drink half your body weight in ounces each day. That’s before you account for exercise. For each hour you work out, you should add another 32 ounces (on average). This, too, varies based on the individual, heat, humidity, exercise intensity, and so forth, but you probably get the idea. You need a lot of water for optimal performance.

Water isn’t the only factor in hydration. Electrolytes, or body salts, are also sweated out when you exercise and must be replaced. If you’re training an hour per day or less, you probably don’t need to worry about them unless your diet is very low in sodium.

It’s also possible to drink too much water, a condition called hyponatremia. While this is a deadly condition, it’s irrelevant for most of the population for most conditions. Hyponatremia is an imbalance of water and electrolytes. However, it’s very hard for normal humans to get hyponatremia in everyday circumstances because you have to drink a lot of water, have very little salt, and sweat profusely for a long time. So while it’s a very real danger for those doing Ironman triathlons or people stranded in deserts, it’s not a relevant concern for most of us. If you’ve been eating regularly, your foods contain some salt (most do), and you’re not exercising over an hour or two per day, it’s not something to worry about unless you’re drinking multiple gallons of water a day.

 

4. Get Postworkout Fuel
The hour after you finish exercising is your nutrition sweet spot. The quicker your muscles recover, the less sore you get, so you never want to skip your postworkout snack unless you’ve reached a point when you know you’re not going to get sore.

What this snack should consist of has been debated for ages but countless modern studies show that glycogen depletion (replenished quickest with simple carbohydrates), should be your primary concern. Glycogen is a fuel that your muscles store in limited amounts. When you run out of it during exercise, your workout goes south very quickly. When it’s gone, muscle damage increases until it’s been restored.

Protein, which repairs muscle tissue but is very slow to digest, replenishing body salts, and targeted micronutrients (aka vitamins), all come next.

Left out of this puzzle is fat, but not in all forms. Some studies show promise using medium chain triglycerides (MCTs) postexercise, though it’s probably too techie to bother with in this article because most consumable fat slows digestion of all nutrients, which should also be your first priority when excessive muscle tissue damage has been done.

What is debated, however, is what that ideal carb to protein ratio should be. It basically comes down to how depleted your glycogen stores are. The more depleted, the more important carbohydrates become in your replenishment strategy.

While you will learn to tell when your glycogen is gone (or low) through experience, keep this in mind for now: the body can store enough glycogen for about an hour of hard training. If your workouts are 30 minutes or less, you may not need any carbohydrates. Approach an hour and you probably need at least some.

It also matters what you’ve eaten during the day, prior to the workout. If you’re hungry at the start, it could be an indication that your glycogen is low. If you start low, you may run out quickly.

Glycogen depletion is characterized by feeling empty. If you hit a point in your workout where you feel like you can’t go on, or you’re performing worse than you had been, you’re likely out of glycogen. Known as bonking in sports circles, when this happens you’ll want to shut down a workout and fuel up ASAP.

When you’re out of glycogen, it’s most effectively replaced by a targeted recovery supplement, like Results and Recovery Formula. These are formulated using every nutrient your body can use for recovery. In lieu of that, almost anything carb heavy can be effective. Something like a small bowl of cereal, perhaps with a banana, is a decent substitute. Aim to consume between 100 and 250 calories, depending on your size and how difficult your workout was. More than that probably can’t be digested within an hour.

If your workout was short or didn’t seem to tax you too much, opting for a protein-based snack is a better choice. Whey protein, due to the quickness your body absorbs it, is the best option here, and it’s also where you might consider MCTs if you’re intrigued by them.

 

5. Pick the Correct Workout Program
It’s worth noting that the more you stretch yourself with your choice of workout, program, or even each individual workout, the more you increase your chances of getting sore. The right program—or a trainer/coach—should ease you into exercise at a pace your body can handle, which is always the better choice. But, you know, whatever works for your psyche is probably what you’re going to choose. And that’s okay. Just be honest with yourself, and follow the rules above if you know you’re biting off a little more than you can chew.

 

What Happens If You Do Get Sore?

No matter how diligent we are, we all seem to mess this up, somehow, sometimes. Depending upon how much you skewed it, you can be back at full strength within a few days. Occasionally—at least if you’re like me—you’ll go way beyond what you should have done. In such cases, you can be out up to a couple of weeks. Either way, these tips will help you get back on the fast track.

 

1. Move
The last thing you want to do, when everything hurts is to move. But that’s exactly what you need to do. While you won’t want to continue with your gung ho workouts, you’ll still want to exercise daily. How much you do depends upon how sore you are.

If you really overcooked it, and things like walking down stairs feel like a torture test (I’ve been there), you won’t want to do much beyond moving as much as you can. All movement promotes blood circulation, and the more blood you circulate around your body, the quicker you’ll heal.

If you have a more sensible soreness, you can do your workout at a modified pace or, better yet, choose a recovery workout. If you’re using a Beachbody program, it probably came with a recovery workout or two. These workouts are designed to help your body work out kinks and soreness better than doing nothing could ever hope to. They can be used anytime you need them, can’t be done too often, and always leave you feeling much better than before you started.

 

2. Use Circulation Techniques
You can also induce circulation with some other techniques, all of which will help. In extreme cases, physical therapists are loaded with various devices to aid recovery, but here are three you can do at home. While none of these will rid you of soreness alone, each one you can put into practice improves your chances of relief.

Ice and heat – Though ice slows circulation over time, it’s a fantastic circulation tool when used strategically. Your body is almost a hundred degrees. Rubbing ice on (or submerging for short periods of time) affected areas causes blood to rush from that area. Applying a little heat brings it back. It’s a bit like moving, without the movement.

Hot/cold showers – On the same theme, alternately turning your shower on hot, then cold, and pointing it at sore muscles causes a similar effect. The greater contrast between hot and cold you can stand, the greater the recovery effect.

Restoration poses – Also known as taking a load off, yoga restoration poses are a bit more targeted than just kicking it on the couch with your feet up, though some of the poses are very similar. These are movement-free poses designed to circulate blood in and out of targeted areas.

Nutrition – The better you eat, the better your body works, period. When you have excessive breakdown, which you do when you’re sore, every nutrient helps. It’s a common tendency to drown injuries (and soreness is a small injury) with alcohol and desserts. And while that may help your mental state, it will slow down your recovery.

 

What Not To Do If You’re Sore: Take NSAIDS (non-steroidal anti-inflammatory drugs)
In the “what doesn’t work” section, see vitamin I (street name for ibuprofen, naproxen, and aspirin). While they are a common tool for recovery and pain relief, especially for recreational athletes, studies have repeatedly shown that they don’t aid in muscle recovery and, in fact, may exacerbate muscle breakdown. Plus, they come with a slew of other side effects.

Therefore, they should be avoided as much as possible. Understandably, you may want to use them to mask the pain in the most acute stages. Just know that it’s masking, and not solving, the recovery process. There’s too much on this topic to go into here, so I’ve provided some studies (below) for the curious.

 

Resources:
Donnelly AE, Maughan RJ, Whiting PH. Effects of ibuprofen on exercise-induced muscle soreness and indices of muscle damage.

Gorsline RT1, Kaeding CC. The use of NSAIDs and nutritional supplements in athletes with osteoarthritis: prevalence, benefits, and consequences.Clin Sports Med. 2005 Jan;24(1):71-82.

Rahnama N, Rahmani-Nia F, Ebrahim K. The isolated and combined effects of selected physical activity and ibuprofen on delayed-onset muscle soreness. Journal of Sports Science. 2005 Aug; 23(8): 843-50.

Trelle S1, Reichenbach S, Wandel S, Hildebrand P, Tschannen B, Villiger PM, Egger M, Jüni P. Cardiovascular safety of non-steroidal anti-inflammatory drugs: network meta-analysis.BMJ. 2011 Jan 11;342:c7086. doi: 10.1136/bmj.c7086.

Warden SJ. Prophylactic use of NSAIDs by athletes: a risk/benefit assessment. Phys Sportsmed. 2010 Apr;38(1):132-8. doi: 10.3810/psm.2010.04.1770.

Wharam PC, Speedy DB, Noakes TD, Thompson JM, Reid SA, Holtzhausen LM. NSAID use increases the risk of developing hyponatremia during an Ironman triathlon. Medicine and Science Sports and Exercise. 2006 Apr; 38(4): 618-22

Shared by Dr. Phil McAllister @ Forward Health Guelph

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Can You Really Gain Muscle While You Sleep?

Guy sleeping in bed
A good night’s sleep can lead to great things: improved memory, sharper thinking, and feeling refreshed and being ready to take on the day. According to a recent study, it appears we can also add increasing muscle mass to the list of benefits that can be gained from a solid rest.

A group at the University of Maastricht in the Netherlands ran a test to see if it was possible to increase muscle growth by eating protein before going to sleep. They took a group of men and placed them on identical meal and exercise plans for 12 weeks. Half of the men took a protein supplement before bed while the others took a placebo.

At the end of the 12 weeks, researchers recorded the participants’ muscle growth and strength, and compared the data. The men in the protein-supplement group had significantly more muscle growth and strength than those who were given a placebo. Although the test group in this study was already consuming a diet high in protein, the results showed that ingesting additional protein before sleep helped with overnight muscle growth.

This study used a supplement that was 27.5 g protein, 15 g carbohydrate, and 0.1 g fat, but an earlier study from 2012 found similar results when participants ingested just 20 g of high-quality protein (casein) before going to sleep.

While frivolous night time snacking can lead to overeating, if you take a more targeted approach by eating a little protein just before bed, you may be able increase your muscle mass while you sleep.

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