You At Your Best

By KAreN riCe NWA DeMoCrAt-gAzette Why do men work out? For strength? Stronger bones? Longer life span? For many men, the answer is that they want to bulk up and add muscle. Building muscle takes time and commitment. And shortcuts can be tempting when trying to bulk up. Everyone wants instant results, but the reality, according to Melissa Hill, head of training at the Jones Center, is that "you still have to put in the work and the time." Expecting overnight results but not seeing them may derail men's fitness efforts or lead them down an unsafe path. Protein powders are popular among men as a way to build muscle. These powdered supplements contain protein from plants, eggs or milk sources—including hemp, peas, whey and soy-based powders. They may contain up to 25 or more grams of protein per scoop. Protein powders work because they are essentially pre-digested protein, broken down into amino acid form to be used by the body. Melissa says they may be helpful for those wishing to build muscle without eating a lot more food, or those who are ill and need to gain weight. But keep in mind that protein powder alone won't build muscle. For that you still need to do strength training exercise. Since they are considered dietary supplements, the FDA does not evaluate the safety and labeling of protein powders. These powders can also include added sugars, artificial flavorings and calories, which may cause too much weight gain and spikes in blood sugar. A new study by the Clean Label Project found that many protein powders also contained toxins like heavy metals, pesticides and other contaminants. In addition, men should look for the right protein. People with dairy allergies should stay away from milk-based protein powder. Others can cause digestive distress. Based on her own experiences with training clients, Melissa believes men should avoid soy-based protein powders, which some studies have shown can upset hormone balances. Data published in Science Daily in March 2019 found that pre-sleep protein intake increases muscle protein synthesis during overnight sleep in young adults. Lead author Dr. Tim Snijders of Maastricht University gave 44 healthy young men a 12-week lifting program. Half were also given a nightly, pre-sleep protein shake with about 30 grams of casein, while the others weren't. The protein-before-bed group gained significantly more muscle strength and size than those who had no protein before bed. There are various ways to safely build natural muscle. It takes patience, and above all, as Melissa points out "you can't do it without the gym." Novices should always consult their physicians before beginning a fitness regimen. The following are some safe ways to build more muscle. • Boost training volume. According to Ava Fitzgerald, C.S.C.S., C.P.T., a sports performance coach with the Professional Athletic Performance Center in New York, one may need to increase the number of reps and sets, but at an intensity at between 50 and 75 percent of the person's 1RM (the maximum weight he or she can lift for one rep). For good muscle volume, she recommends three to six sets of 10 to 20 reps. • Increase caloric intake. Find the balance between eating enough to gain muscle and gaining too much and body fat percentage creeping up. This can take some trial and error. Try to eat more calories on training days, focusing on plenty of lean protein, whole grain carbohydrates and vegetables. • Zero in on the eccentric phase of movement. Research published in the European Journal of Applied Physiology found that eccentric workouts are better at triggering hypertrophy, or the increased size of muscles. For example, when doing a squat, lowering into the squat would be the eccentric phase of the exercise. Increase weight resistance to make this eccentric phase even more effective. • Hit muscle groups more frequently. In the 2016 study, "Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy," published in Sports Medicine, targeting various muscle groups twice a week, rather than once, helped maximize muscle growth. • Consider a full-body routine. Working the entire body several times a week also may help one make gains in muscle growth. University of Alabama researchers followed a group of men who had been lifting weights for several years. Those who performed a full-body routine three days a week for three months gained almost 10 pounds of muscle over that time. • Fatigue the muscles. Decrease rest periods between sets to encourage quick release in muscle-building hormones. Muscle growth comes from frequent strength training, increasing caloric consumption, taxing muscles, and being consistent and patient with one's goals. Packing on the muscle SATURdAY, JUlY 27, 2019 | AUgUST - mEn'S HEAlTH nwAdg.cOm/YOUATYOURBEST | YOU AT YOUR BEST | 9

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