Building lean muscle is often at the top of many people's lists of fitness goals.
But the journey to a stronger, more defined physique isn't just about lifting heavy weights. It's a holistic process that involves smart nutrition, strategic training, and lifestyle adjustments.
Let's dive into six science-backed strategies that can help you build lean muscle effectively.
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Embrace a Slight Calorie Surplus
Building muscle requires energy, and that energy comes from the food you eat.
To support muscle growth, you need to consume slightly more calories than you burn. This doesn't mean overindulging, but rather creating a small calorie surplus of about 300-500 calories per day.
Fit Food's Beef Curry with Coconut Rice is a great option for those looking to increase their calorie intake without sacrificing nutrition. Packed with protein-rich beef and energy-providing carbohydrates from the coconut rice, it's a balanced meal that can help fuel your muscle-building efforts.
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Prioritise Protein Intake
Protein is the building block of muscle tissue.
Aim for about 1.6 to 2.2 grams of protein per kilogram of body weight daily. Spread your protein intake throughout the day to maintain a steady supply of amino acids for muscle synthesis.
Our Cajun Chicken with Charred Corn and Smoky Relish is a protein powerhouse, offering lean chicken breast and a flavourful mix of vegetables. This meal is perfect for post-workout recovery or as a protein-rich lunch option.
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Don't Fear Carbohydrates
Carbohydrates are crucial for muscle growth, providing energy for workouts and helping to replenish glycogen stores in muscles. Aim for complex carbohydrates that provide sustained energy.
Try our Creamy Tomato and Roast Pumpkin Pasta with Chicken for a delicious blend of complex carbs and lean protein. The pasta offers a great source of energy-rich carbohydrates, while the chicken provides additional protein.
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Increase Training Volume Progressively
Gradually increase the total amount of work your muscles do during each workout. This can mean adding more sets, reps, or weight over time.
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Focus on Compound Exercises
Exercises that work multiple muscle groups simultaneously, like squats, deadlifts, and bench presses, are excellent for building overall muscle mass and strength.
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Prioritise Recovery and Sleep
Muscles grow during rest, not during workouts. Ensure you're getting adequate sleep (7-9 hours per night) and taking rest days between intense workouts.
Our Thai Red Chicken Curry is an excellent recovery meal, packed with protein and anti-inflammatory ingredients to help soothe tired muscles and support overall health.
