What you need to build muscle

This time of year, especially if you are coming out of your seasonal club sport, presents the perfect opportunity to work on building more muscles. It is difficult to really work hard in the strength department once the season is in full swing because of the length of time your muscles take to recover. Tired muscles don’t fire or respond in the way they should and this increases your risk of injury dramatically.

Protein intake is an absolute must since they are the building blocks of every great athlete. Protein alone cannot get the job done and that is why a balanced diet, but higher in protein, during this development phase is essential to get the strength and power-edge for the new season.

If you are going to look at the supplement section first, I can guarantee you will fail and waste a lot of money. You need to get your nutritional framework in order before you even touch a supplement. Take a look at the word “supplement”. It means you supplement a good diet, not replace it.

Below is a list of tips on how to build a good framework and this is not just for people who want to build more muscle but everyone out there who wants to be stronger and look healthier.

The recommended daily intake for people who don’t train is 0.8 grams per kilogram. If you are looking to build muscles you need to increase this to one to two grams per kilogram. An average male weighing 70kg would need 70 to 140g per day to build muscles.