Greg says: Train hard. There are no shortcuts to increasing muscle mass. You must stress the muscle through exercise to induce an adaptive response.
Nutrition is important in a supportive role to exercise. Making sure to support the increased requirement for protein in the muscle you should increase your protein consumption.
Whilst all amino acids (there are 20 in total that make up protein, with nine essential, meaning they can not be made by the boast and therefore must be consumed) assist in protein turnover Luecine appears to be an important amino acid in building muscle.
Luecine is used in many sports nutrition products but is available (and less expensive!) in dairy products, in particular milk. Plus, the additional calories support increases in muscle mass.
About the author: Greg Whyte competed in two Olympic Games and is a European and World Championship medalist. With an MSc in Human Performance and a PhD completed at London’s St. Georges Hospital Medical School, he is most recently known for his involvement in Comic Relief where he assisted various celebrities in challenges, including Davina McCall who he trained for her ‘Beyond Breaking Point’ 506 mile ultra-triathlon.
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