Gaining muscle mass is a challenging task, which requires discipline and is based on two fundamental pillars – training of strength and diet - in this case, with balanced ingestion of all the macronutrients but with special attention to Protein.
With respect to quantity, the recommended daily protein ingestion for increased muscle mass is 2 to 2.5 g of protein per kg of body weight per day. Nevertheless, it is always necessary to take into account individual factors.
Rest is crucial, as rest corresponds to the period of anabolism, i.e. the process when muscle growth occurs.
Increased muscle mass arises from the balance between protein synthesis and breakdown. Therefore, the objective entails increasing protein so as to increase muscle mass and reduce muscle damage caused by training, with consequent loss of muscle.
Here are some of the supplements that can help you: