Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

4 Surprising Ways to Speed up Muscle Growth

May 6, 2024

07:37

Snipd AI

Learn how to speed up muscle growth with tips like using creatine supplements, cold therapy, and intermittent fasting. These methods optimize hormones, reduce inflammation, and increase muscle gene expression. High-intensity exercise and protein consumption are key for building muscle. Cold therapy burns calories and stimulates muscle growth by generating brown fat. Intermittent fasting stimulates growth hormone for increased muscle growth. Discover practical recommendations for protein intake based on lean body mass.

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Quick takeaways

Creatine supplements aid quick muscle growth by providing energy for high-intensity exercise.

Cold therapy promotes muscle gene expression, burns calories, and reduces inflammation for enhanced muscle growth.

Deep dives

Importance of High Intensity Exercise and Protein Consumption

High intensity exercise and consuming adequate amounts of protein are crucial for muscle growth. Protein, especially from animal sources like steak and eggs, is essential for building muscle mass. The recommended protein intake ranges from 0.8 to 1.5 grams per kilogram of lean body weight. Factors like age, activity level, exercise frequency, and digestive health determine the optimal protein intake for individuals.

Introduction

3min

Enhancing Muscle Growth with Creatine and Cold Therapy

2min

Effective Strategies for Accelerating Muscle Growth

3min

In this podcast, I’m going to tell you how to build more muscle with four easy tips! The purpose of skeletal muscle is to create movement and healthy posture. Muscle is also very important for your metabolism.

High-intensity exercise and protein consumption build muscle. Aim to consume .8 to 1.5 grams of high-quality protein per kilogram of lean body mass. Athletes may need to consume up to 2 grams of protein per kilogram.

1. Creatine

Creatine is found in foods, but if you want to grow your muscles quickly, take creatine as a supplement. Creatine acts as a substitute for energy, especially for short-duration high-intensity exercise. Try taking 20 grams of creatine for five days, then a maintenance dosage of 3 grams daily for the rest of the month, and then continue this cycle between the large and small amounts.

2. Cold therapy

Cold showers, cold immersion, and cryotherapy require your body to generate a tremendous amount of energy to maintain its core temperature. To do this, your body generates a type of fat known as brown fat, which stimulates white fat. This burns a lot of calories!

Cold therapy increases the expression of muscle genes in both rats and humans. It increases RNA, which makes the proteins you need to build muscle. Cold therapy also decreases inflammation.

3. Intermittent fasting

Intermittent fasting stimulates growth hormone, which increases muscle growth. Aim for two meals daily without decreasing your caloric intake—and cut the snacks! Intermittent fasting helps improve insulin resistance, which gets more insulin to the muscle.

4. Arginine

Arginine also increases growth hormone by inhibiting a hormone called somatostatin. Arginine has even been used to increase growth in children. Try taking 3 to 6 grams daily on an empty stomach 30 minutes before you work out.

Lean Body Mass Calculator:

https://www.calculator.net/lean-body-...

https://www.omnicalculator.com/health...

DATA:

https://www.mdpi.com/2072-6643/12/8/2...

https://www.sciencedirect.com/science...

https://pubmed.ncbi.nlm.nih.gov/33306...

https://www.ncbi.nlm.nih.gov/pmc/arti...

https://www.sciencedirect.com/science...

https://www.sciencedirect.com/topics/...

https://www.tandfonline.com/doi/abs/1...

https://www.ncbi.nlm.nih.gov/pmc/arti...