Muscle, essential bodily tissues composed of cells and fibers, produces movement in the body when contracted. Muscle supplies the ability to lift and move objects of a large mass, but how does one build muscle mass? Well, Muscle mass is formed with the help of three major components; nutrition, supplements, and training.

The first key to building lean muscle in the body is nutrition. The old saying “You are what you eat.” is not just some old wives tale. If one consumes nothing but fats, then their body will be composed of simply that; fats. In order to build and maintain a muscular figure, one should consume many complex carbohydrates, carbohydrates which provide muscles with a great amount of ready glycogen without a spike in sugar levels that simple carbohydrate provide, and protein. Good complex carbohydrates are whole-meal bread, potatoes, pasta, brown rice, and oats. Good proteins are fish, beef, chicken, whey protein, and eggs. These items should make up majority of meals eaten. But, don’t forget about fruits and veggies as well; 4 servings of each a day.

Training is the second major part involved in building lean muscle. One should work out everyday of the weak, and rest on the weekends. Full body workouts are recommended for beginners in order to build a solid base. But after a few months of working out full body every other day, it is a good idea to work out opposite muscle groups every other day. Ex. Monday is upper body, Tuesday is lower body, and so on. Isolating specific muscle groups is a vital aspect to maximizing the growth potential in the muscles being targeted. It is recommended to isolate muscle groups using mainly compound exercises after a solid foundation is built to ensure a training program works all of the muscle groups to their complete fullest. The final major component involved in building lean muscle mass is supplements.

Whey protein is one of the most common supplements taken by those building body mass because it is extremely high grade protein. It has a biological value of 100. This means it has the equivalent to whole eggs, but it is also lower in fat and cholesterol. Some people don’t have the time necessary to prepare and eat meals that are high in protein which is why it is easier to turn to a protein shake after a workout. Add about two scoops of shake power to 8oz of water, and the perfect post workout meal is ready. Also, Creatine is a supplement which is an excellent source of energy for harder workouts, as well as a post workout recovery aid.

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