Obviously, working out is a wonderful way to build strength and muscle. But what if you don't have the time to work out or (gasp) you just don't feel like it? Or maybe you're already working out regularly, but don't have the energy to do more than you're already doing. It makes sense to figure out other ways to boost your fitness that don't require hours in the gym.
Fortunately, there are easy, research-proven ways to maximize lean muscle mass and get the most benefit from your strength training:
Tip #1 - Eat at least 30 grams of protein with breakfast.
Yes, that means you need to actually eat breakfast. There's all sorts of controversy with this, especially with the new trend of intermittent fasting, so of course do what you feel is best for your body. But if you want to increase your muscle-building power, eating a high-protein breakfast is an easy way to do it.
Protein, especially in the first meal of the day, stimulates mTOR (mammalian target of rapamycin) which leads to increased muscle synthesis. In other words, if you want to build muscle, make sure you're getting lots of protein in the morning. This could look like:
Two eggs and 1/2 cup of cottage cheese
Smoothie with 2-3 scoops of protein powder (read package label)
7 turkey sausage links. Yep, 7. Seems a little crazy I know.
According to Dr. Donald Layman, Professor of Food Science and Human Nutrition at the University of Illinois Urbana-Champaign, it's critical to get enough protein, especially if you're trying to lose weight. Dr. Layman has spent the past 40 years investigating the role of dietary protein intake on muscle synthesis, and his informative website goes into much more detail about the nuts and bolts of protein. He explains that "protein-centric diets are critical for adults to maintain muscle health as they age and naturally lose muscle health, but also essential during weight loss to enhance loss of body fat while protecting your lean body mass including vital organs."Â
Tip #2 - Get enough sleep.
Sleep is one of the most important aspects of health. When you sleep, your body can repair any cellular damage done during your workouts and allow your muscles to recover and grow. Your strength gains will come more quickly and easily if you aim for 7-9 hours of sleep a night. 6 hours of sleep or less is not enough for the vast majority of people. Some high intensity athletes might need even more than 9 hours.
If you're trying to build muscle, you may want to consider a protein rich snack before bedtime as well, to maximize muscle growth.
"Protein-centric diets are critical for adults to maintain muscle health as they age and naturally lose muscle health, but also essential during weight loss to enhance loss of body fat while protecting your lean body mass including vital organs." -Dr. Donald Layman, Professor of Food Science and Human Nutrition at the University of Illinois Urbana-Champaign
Tip #3 - Add inclines
If you're a cardio junkie like I used to be, you might shy away from doing any weight training at all. I do think that's a mistake, but if you're inclined to spend your limited free time running, rather than pumping iron, I get it.
If you want to get some strength benefits, add incline. You'll still get an amazing cardio workout, but your glutes, hamstrings, and quads will also get a strength workout (with no extra time involved). You can even do intervals, where you alternate a 1% with a higher incline. Or if you're out and about in good ol' mother nature, try to pick a hike with lots of hills.
Tip #4 - Consider creatine
Once thought (at least by me!) to be the domain of beefy gym rats and oil-slicked bodybuilders, this humble supplement is actually a decent addition for many women interested in building lean muscle.
Some experts suggest taking a maintenance dose of 3-5 grams creatine daily, which is just as beneficial as doing a complicated pre-workout creatine loading routine. Creatine has been around forever and isn't particularly dangerous, though there are more risks if you take extremely high doses. Talk to your healthcare provider and do your own research before you start any supplement.
Tip #5 - Consider a whey-based protein powder
Unless you are vegan, you probably want to choose a whey protein drink rather than one made from plant sources. The reason is that animal-based protein contains different amino acids, ones that are generally more effective at building muscle.
Listen, I heart plant -based eating like everyone else. And I'm all about the salads and chickpeas and tofu and beans. But the fact remains that the most important amino acids for building strength (leucine, lysine, and methionine) are found in larger amounts in animal sources than plant ones. You can still get the right amino acids if you're a vegan, but you're gonna have to try harder.
By the way, it doesn't particularly matter if you drink your shake before, during, or right after a workout. What does matter is composition.
Make sure you're getting 20-30 grams of high quality protein so you can reap the most benefits from your strength training sessions.
Maximizing your strength gains with no additional workouts
It's pretty simple to tweak your lifestyle to increase lean muscle without spending a lot of time or money. Follow these simple guidelines to make your workouts work for you. If you want more simple and research-backed tips for improving your health, sign up for my newsletter and subscribe to my podcast.
Wishing you a lifetime of health and happiness.
-Dr. Nicole