Lean muscle mass refers to the amount of muscle tissue in the body that is free of fat. Adequate lean muscle mass is important for numerous reasons, including maintaining optimal physical function, promoting a healthy body composition, preventing injuries, and improving overall health and well-being.
Building lean muscle mass involves increasing the size and strength of muscles while reducing body fat levels. This can be achieved through a combination of exercise and nutrition, which we’ll explore in this article.
Importance of lean muscle mass
First, let’s look at the various reasons building lean muscle mass is important:
- Increased strength: By building and maintaining muscle, you improve your overall physical performance and functional abilities. This can make everyday tasks easier and enhance athletic performance.
- Improved metabolism: Muscle tissue is metabolically active, meaning it requires energy (calories) to maintain itself. By increasing your lean muscle mass, you raise your basal metabolic rate (BMR), which is the number of calories your body burns at rest. A higher BMR means you burn more calories throughout the day, helping you lose weight or maintain your desired weight.
- Enhanced body composition: Increasing muscle mass while reducing body fat can lead to a more toned and defined physique, as well as a healthier overall appearance.
- Increased bone density: Resistance training, which is important to building lean muscle mass, has been shown to improve bone density. This is particularly important as you age, as it can help prevent or manage conditions like sarcopenia and osteoporosis.
- Enhanced joint stability and injury prevention: Strong muscles provide support and stability to your joints. By building lean muscle mass, you can improve joint stability and reduce the risk of injuries, such as sprains or strains.
- Better overall health: Building lean muscle mass is associated with numerous health benefits, including lower blood pressure, improved insulin sensitivity, enhanced cardiovascular health, and reduced risk of chronic conditions like heart disease, type 2 diabetes, and certain types of cancer.
- Improved mental well-being: Engaging in strength training and building lean muscle mass has been shown to have positive effects on mental health. Regular exercise releases endorphins, which can boost mood and reduce symptoms of anxiety and depression.
How to build lean muscle mass
Exercise
To build lean muscle mass, it is important to engage in resistance training, such as weightlifting or bodyweight exercises, which can cause muscle fibers to break down and rebuild stronger.
There are two types of muscle fibers in the body:
- Slow-twitch (Type I) fibers are used primarily for endurance activities, such as long-distance running.
- Fast-twitch (Type II) fibers are used for explosive activities, such as sprinting and weightlifting.
Both types of muscle fibers can be trained and developed through exercise, but they respond differently to different types of training. For example:
- Slow-twitch muscles are built through endurance training, high-repetition, low-intensity exercises, long-duration cardio workouts, and interval training.
- Fast-twitch muscles are developed through high-intensity resistance training, plyometric exercises, sprinting and interval training, speed and agility drills, and ballistic exercises.
Additionally, proper nutrition is crucial for building lean muscle mass, as the body requires adequate protein and other nutrients to repair and build muscle tissue.
Amino acids
Amino acids are the building blocks of protein, and they play a critical role in muscle building and repair. There are 20 amino acids that the body needs to function properly. Nine of these are considered essential amino acids because the body cannot produce them on its own and they must be obtained through the diet.
Of the essential amino acids, three are particularly important for building lean muscle mass: leucine, isoleucine and valine. These three amino acids are known as branched-chain amino acids (BCAAs) and they are involved in protein synthesis, which is the process by which the body builds new muscle tissue.
- Leucine is the most important of the three BCAAs for muscle building, as it stimulates protein synthesis and helps to prevent muscle breakdown.
- Isoleucine helps to increase glucose uptake by muscle cells, which can provide energy during exercise.
- Valine is involved in muscle metabolism and repair.
In addition to BCAAs, there are other amino acids that can be beneficial for building lean muscle mass. For example, arginine is an amino acid that can help to increase blood flow to the muscles, which can provide more oxygen and nutrients to support muscle growth. Glutamine is an amino acid that can help to reduce muscle breakdown and improve recovery after exercise.
Supplements
When it comes to taking amino acid supplements to support muscle building, it is important to consider the timing and dosage of the supplements. Some research suggests that taking BCAAs before or after exercise can help to stimulate protein synthesis and reduce muscle breakdown. However, it is also important to consume adequate amounts of protein throughout the day, as protein provides the raw materials that the body needs to build new muscle tissue.
In terms of dosage, the recommended amount of BCAAs varies depending on body weight and activity level. For example, a person who weighs 150 pounds and engages in moderate exercise may need around 15 grams of BCAAs per day, while a person who weighs 200 pounds and engages in intense exercise may need around 20-25 grams of BCAAs per day.
It is also important to note that while amino acid supplements can be helpful for building lean muscle mass, they are not a magic solution. Building lean muscle mass requires a combination of exercise, proper nutrition, and rest and recovery. Additionally, it is important to consult with a healthcare professional before taking any new supplements or making significant changes to your diet or exercise routine, especially if you have any underlying health conditions or are taking medications.
Diet and nutrition
In addition to amino acids, other nutrients are important for building lean muscle mass. Protein is the most important nutrient for building and repairing muscle tissue, and it is recommended that individuals engaged in resistance training consume around 1.4-2 grams of protein per kilogram of body weight per day. Good sources of protein include lean meats, poultry, fish, eggs, dairy products and plant-based sources, such as beans, lentils and tofu.
Carbohydrates are also important for building lean muscle mass, as they provide energy for exercise and help to replenish glycogen stores in the muscles after exercise. Complex carbohydrates such as whole grains, fruits and vegetables are preferred over simple carbohydrates such as sugary snacks and processed foods.
Fats are also important for building lean muscle mass, as they provide energy and help to support hormone production. Good sources of healthy fats include nuts, seeds, avocado and fatty fish, such as salmon.
Rest and recovery
In addition to proper nutrition, rest and recovery are crucial for building lean muscle mass. Muscles need time to recover and repair after exercise, and it is recommended to take at least one day off from resistance training per week. Adequate sleep is also important, as it allows the body to repair and recover from exercise.
Bottom line on building muscle mass
Successfully building lean muscle mass involves a combination of resistance training, proper nutrition, and rest and recovery. Amino acids, particularly BCAAs, play an important role in muscle building and repair, but they should be taken in conjunction with a balanced diet that includes adequate amounts of protein, carbohydrates and fats.
With consistent effort and dedication, it is possible to experience all the benefits of building lean muscle mass! If you’d like to discuss your specific health goals and come up with a plan to achieve them, get in touch. I’m seeing patients in person at Evoke5, my functional family medicine clinic in Oklahoma City, as well as offering online consultations with clients across the country.