How to build muscle despite fast metabolism
Many people wish they had a fast metabolism. Because then they could eat as much as they want without gaining weight. But those who have a fast metabolism also have a disadvantage. Because who has a turbo metabolism, it is much harder to build muscle – but it is not impossible:
Muscle building despite fast metabolism
People with fast metabolism are usually relatively thin. This is because their bones are generally less dense, and of course, they have less muscle mass. But to stimulate muscle growth, the same rule applies to everyone else: you have to provide a growth stimulus. At the same time, however, it is just as crucial for people with a fast metabolism to add sufficient nutrients to the body. If this does not happen, a negative energy balance occurs, making muscle building very difficult.
Fast metabolism can lead to an energy deficit
Despite muscle-building training, you should find out how many calories you should consume daily to avoid getting into an energy deficit. Today, this is relatively easy to do with the help of the Internet. You will find numerous websites under the keyword “metabolism calculator” that will help you. However, if you decide to eat more, you should be careful not to eat more than 500 calories in addition. This usually works best if you eat 5 to 8 smaller meals throughout the day. A weight gain of one pound per week is ideal. It should not be more than that.
The role of carbohydrates
For optimal muscle building, nutritionists recommend that 60 percent of calories consumed daily should come from carbohydrates. Good sources of carbohydrates include oatmeal, whole grain pasta, sweet potatoes, quinoa, and brown rice. These sources have a low glycemic index. Therefore, they don’t cause blood sugar levels to spike too high. However, they tend to lack fiber and take longer to digest.
Healthy fats are also important
Even though they don’t have a good reputation, fats need to be on the menu. They contain nine calories per gram, making them a valuable tool for those who want to gain weight. However, it is essential to focus on healthy variants, monounsaturated and polyunsaturated fatty acids. The decisive advantage: they are usually not stored as body fat and can thus be available to the body for energy production.
- Monounsaturated fats include olive oil, egg yolks, avocados, and nuts and seeds.
- Polyunsaturated fats are the omega-3, 6, and 9 fatty acids found in sea fish.
Build muscles with the proper workout
The most common suggestion for a muscle-building workout has been to do 3 to 5 sets of 8 to 12 repetitions for decades now. A 2016 study published in the Journal of Sports Science & Medicine showed that this is actually an excellent idea for getting muscles to grow. Another study published in the Journal Sports Medicine also showed that exercises that use as many muscle groups as possible are the best. Compound exercises boost the production of growth hormones and testosterone. Both hormones are essential for muscle building. Squats and deadlifts for the lower body and bench press and pull-ups should be a fixed training component. Tip: Do not perform the exercises on consecutive days.
A plus of protein directly after the workout
Strength training promotes blood flow in the muscles, and you should use this fact directly after training to supply the muscles with a vital nutrient: protein! According to a 2017 study published in the Journal of the International Society for Sports Nutrition, consuming 20 to 40 grams of protein is ideal relatively early after a workout. This helps repair the desired and harmless muscle damage and promotes the release of muscle-building hormones. Carbohydrates are also essential after a workout to replenish stores.