What is a comprehensive plan for muscle building, including exercise, nutrition, and supplements, with optimal timing and dosages?

From the Guidelines

To build muscle effectively, follow a comprehensive plan that combines resistance training, proper nutrition, and strategic supplementation, prioritizing 2-3 sessions of resistance exercise per week, 1.6-2.2g of protein per kg of bodyweight daily, and a slight caloric surplus of 200-500 calories above maintenance. This approach is supported by the most recent and highest quality study, which emphasizes the importance of resistance training and proper nutrition for muscle growth and overall health 1.

Resistance Training

• Train each major muscle group 2-3 times weekly using compound exercises like squats, deadlifts, bench press, rows, and overhead press, as recommended by the 2025 standards of care in diabetes 1.
• Perform 3-4 sets of 8-12 repetitions with progressive overload to stimulate muscle protein synthesis and growth.

Nutrition

• Consume 1.6-2.2g of protein per kg of bodyweight daily, spread across 4-5 meals containing 20-40g of protein each, as suggested by the 2024 systematic review on nutritional status and dietary intake among older adults with type 1 diabetes 1.
• Maintain a slight caloric surplus of 200-500 calories above maintenance, with 40-50% of calories from carbohydrates and 20-30% from healthy fats, to supply energy for new tissue growth.

Supplementation

• Take 5g of creatine monohydrate daily, as its timing doesn't matter, to enhance recovery and protein synthesis, although the evidence is contradictory and requires further investigation 1.
• Consider 20-25g of whey protein within 2 hours of training and 3-5g of leucine or BCAAs around workouts if protein intake is inadequate, as suggested by the 2021 UEFA expert group statement on nutrition in elite football 1.

Recovery

• Prioritize recovery with 7-9 hours of sleep nightly and rest each muscle group for 48-72 hours between workouts, as consistency over months is essential for noticeable results.
• Limit sedentary behavior and interrupt prolonged sitting at least every 30 minutes for blood glucose benefits, as recommended by the 2025 standards of care in diabetes 1.

From the Research

Building Muscles: A Full Plan

To build muscles, a comprehensive plan that includes exercise, nutrition, and supplements is essential. The following points outline a full plan:

• Exercise:
  • The American College of Sports Medicine recommends that most adults engage in moderate-intensity cardiorespiratory exercise training for ≥30 min·d on ≥5 d·wk for a total of ≥150 min·wk, vigorous-intensity cardiorespiratory exercise training for ≥20 min·d on ≥3 d·wk (≥75 min·wk), or a combination of moderate- and vigorous-intensity exercise to achieve a total energy expenditure of ≥500-1000 MET·min·wk 2.
  • Adults should also perform resistance exercises for each of the major muscle groups on 2-3 d·wk, and neuromotor exercise involving balance, agility, and coordination 2.
• Nutrition:
  • A diet that provides adequate protein is essential for building muscles. However, the role of branched-chain amino acids (BCAAs) in muscle protein synthesis is still debated 3, 4.
  • Some studies suggest that BCAAs can stimulate muscle protein synthesis, particularly when consumed after exercise 3, 5.
• Supplements:
  • BCAAs are a popular supplement among athletes, but their effectiveness in promoting muscle growth is still a topic of debate 3, 4, 5.
  • The optimal dosage regimen for BCAA supplementation is 2-10 g/day, consumed as a supplement alone or combined with arginine and carbohydrates, 3 previous days before exercise, immediately before and after exercise 5.
• Timing and Doses:
  • The timing and doses of supplements and nutrition can vary depending on individual needs and goals. However, consuming a meal or supplement with protein and carbohydrates after exercise can help promote muscle recovery and growth 3, 5.

Additional Considerations

• Muscle-Strengthening Physical Activity:
  • Muscle-strengthening physical activity (MSPA) can independently protect against major cardiometabolic risk factors, chronic diseases, and mortality 6.
  • Combining MSPA with moderate- to vigorous-intensity aerobic physical activity (MVPA) can provide additional health benefits 6.
• Individualized Plan:
  • It is essential to create an individualized plan that takes into account a person's habitual physical activity, physical function, health status, exercise responses, and stated goals 2.