How to increase skeletal muscle mass?

From the Guidelines

To increase muscle mass, it is essential to consume a more protein-dense diet, engage in resistance training, and ensure adequate recovery, as these factors are crucial for preserving muscle mass and preventing sarcopenia and frailty, particularly in older adults 1.

Key Recommendations

• Consume a caloric surplus of 300-500 calories above your maintenance level, with 0.4 g/kg bw of high-quality protein at two or more meals every day, to support muscle growth and repair 1.
• Engage in strength training exercises like squats, deadlifts, bench presses, and rows 3-4 times per week, progressively increasing weights as you get stronger, to create microscopic muscle damage that, when repaired with adequate protein and calories during recovery, results in muscle growth (hypertrophy) 1.
• Ensure 7-9 hours of quality sleep nightly and allow 48 hours of recovery between training the same muscle groups, as adequate rest and recovery are essential for muscle growth and repair.
• Consider supplementing with creatine monohydrate (3-5g daily) if desired, as it's proven to enhance muscle growth, although the evidence for its effectiveness in older adults is limited 1.

Nutrition and Supplementation

• Consume high-fibre, low-free sugar carbohydrate foods as mixed meals (with protein and fat) to reduce the effect of carbohydrates on blood glucose levels 1.
• Consume healthier fats that are protective against CVD, by using minimal amounts of oils and reduced-fat margarines rich in MUFA and PUFA; include foods, such as oily fish, nuts and seeds 1.
• Consider taking a daily vitamin D supplement of 15 μg, all year round, as vitamin D deficiency is common in older adults and can contribute to muscle weakness and frailty 1.

Resistance Training

• Resistance training is generally safe in the elderly and can promote increases in and maintenance of muscular strength, neuromuscular coordination, and lean body mass while facilitating an enhanced quality of life 1.
• The optimal resistance training prescription for patients with chronic respiratory disease is not determined, but the American College of Sports Medicine recommends that, to enhance muscle strength in adults, 1 to 3 sets of 8 to 12 repetitions should be undertaken on 2 to 3 days each week 1.

From the Research

Increasing Muscle Mass

To increase muscle mass, several factors need to be considered, including dietary protein intake, energy surplus, and resistance training.

• Dietary protein intake is crucial for muscle protein synthesis, with recommendations ranging from 1.3-1.8 g · kg(-1) · day(-1) for athletes seeking to gain muscle mass and strength 2.
• An energy surplus is also necessary to support muscle growth, with a daily caloric intake 10-20% above maintenance levels recommended for bodybuilders during the off-season phase 3.
• Resistance training is essential for muscle hypertrophy, and nutritional status, including protein intake and energy surplus, can influence the rate and amount of muscle growth 4.

Dietary Recommendations

Specific dietary recommendations for increasing muscle mass include:

• Consuming sufficient protein (1.6-2.2 g/kg/day) with optimal amounts 0.40-0.55 g/kg per meal, distributed evenly throughout the day (3-6 meals) including within 1-2 hours pre- and post-training 3.
• Eating moderate amounts of fat (0.5-1.5 g/kg/day) and carbohydrates (≥3-5 g/kg/day) to support energy demands from resistance exercise 3.
• Considering dietary supplements such as creatine monohydrate, caffeine, beta-alanine, and citrulline malate, which may yield ergogenic effects beneficial for bodybuilders 3.

Energy Surplus and Weight Gain

An energy surplus is necessary to support muscle growth, but the optimal amount of energy surplus required to maximize skeletal muscle hypertrophy is unknown 4.

• Weekly weight gain of 0.45 kg (1 lb), primarily as lean body mass, may be difficult for some athletes to achieve, but consuming larger portions, incorporating energy-dense foods, and prioritizing liquid over solid foods may help promote calorie surplus 5.
• Protein supplementation can significantly enhance changes in muscle strength and size during prolonged resistance training, but its effectiveness may be reduced with increasing age and is more effective in resistance-trained individuals 6.