An integrative approach to building muscle
From macros to supplements to training splits, building muscle can seem complicated. An integrative approach is an individual approach tailored to your unique make-up, preferences and health, allowing for optimal performance.
Genetics & Muscle Building
All of us innately develop muscle differently but supporting our bodies holistically gives us the best opportunity to reach our specific goals in the gym and with our overall wellness.
Genetics play a significant role in determining the composition of muscle fibers, but when we add personalized training, proper dietary and lifestyle factors we can further influence overall muscle build.
Muscle fibers are classified into two main types:
Slow-twitch (Type I) fibers which contract more slowly but are more fatigue-resistant. They are well-suited for endurance activities like long-distance running or cycling. Individuals with a higher proportion of slow-twitch fibers may excel in endurance sports.
Fast-twitch (Type II) fibers contract more quickly but fatigue more rapidly. They are important for activities that require short bursts of power, such as sprinting or weightlifting. Individuals with a higher proportion of fast-twitch fibers may perform better in activities that require explosive strength.
The distribution of these fiber types in an individual is influenced by genetic factors. Some people may naturally have a higher percentage of slow-twitch fibers, while others may have more fast-twitch fibers. Additionally, there is a continuum between these extremes, and individuals may have a mix of both fiber types.
Those that tend to prefer slow-twitch fibers may have a harder time with muscle hypertrophy, so these individuals would need to put more focus and patience into strength or power training to development the fast-twitch fibers.
Integrative Approach
Our bodies need to functioning optimally for us to reach our physical goals. The principles of functional medicine in sports include viewing the athlete as unique and tailoring a plan based on the assessment of six core physiological processes: digestive, immune, metabolic, cardiovascular, hormone and structural.
Digestive health
Gut health is crucial for muscle building as it impacts nutrient absorption, ensuring that essential nutrients like proteins and amino acids are effectively assimilated to support muscle growth. Additionally, a healthy gut microbiome plays a role in regulating inflammation and immune function, indirectly influencing overall recovery and the body's ability to optimize muscle-building processes.
Immune health
Immune health is integral to muscle building as a robust immune system helps prevent illness and infections that could interfere with consistent training, allowing for uninterrupted progress in muscle development. Furthermore, a well-functioning immune system aids in the repair of exercise-induced muscle damage, supporting efficient recovery and promoting optimal conditions for muscle growth.
Metabolic health
Metabolic health is essential for muscle building as a well-regulated metabolism ensures efficient energy utilization, supporting the sustained physical activity needed for effective muscle training. Additionally, a healthy metabolism contributes to the body's ability to efficiently convert nutrients into energy and facilitate the anabolic processes required for muscle protein synthesis and growth.
Cardiovascular health
Cardiovascular health is vital for muscle building as a strong and efficient cardiovascular system ensures an adequate supply of oxygen and nutrients to working muscles during exercise, optimizing their performance and recovery. Improved blood circulation also aids in the removal of metabolic byproducts, reducing fatigue and enhancing the overall endurance necessary for effective and sustained muscle training.
Hormone health
Hormone health is critical for muscle building because hormones such as testosterone, growth hormone, and insulin play key roles in regulating protein synthesis, muscle tissue repair, and overall muscle growth. An optimal hormonal balance supports muscle protein accretion, strength development, and the favorable metabolic conditions necessary for effective muscle-building processes; these include cortisol, estrogen and insulin.
Structural health
Structural membrane integrity is crucial for muscle building as it preserves the integrity of cell membranes, allowing for efficient nutrient transport and waste removal within muscle cells. Maintaining the structural integrity of cell membranes is essential for the proper functioning of muscle cells, ensuring their resilience to stress and promoting an environment conducive to muscle growth and repair.
Nutrition, Lifestyle & Muscle Building
Finding the right nutrition to support your goals can be confusing with so much varying information out there. Below are a few basics to get started, but the key is to identify and stick to what works for you as an individual.
Hydration:
Hydration requirements vary based on the individual due to weight, sweat rate, sodium content of sweat, exercise intensity, and temperature.
I recommend to set your daily hydration goals to two-thirds to equal to your weight in ounces. (ie, 170lbs should consume 114-170 oz.). During training, 15-27oz of water per hour should be consumed. Electrolytes are supportive for intensive exercise to support overall hydration.
Micronutrients:
The key is variety! Fruits, vegetables, lean meats, dairy and healthy fats support muscle repair and overall health.
Micronutrients are crucial for muscle building as they facilitate essential physiological processes, including energy metabolism, protein synthesis, and muscle contraction, ensuring optimal conditions for growth and repair. Additionally, micronutrients such as vitamins and minerals act as cofactors in enzymatic reactions, support immune function, and provide antioxidant defense, contributing to overall muscle health and resilience during intense training.
For example, Vitamin D aids in recovery as well as improves energy and iron is key to oxygen transport and energy.
Macronutrients:
Muscles are synthesized by protein, carbohydrates are the main energy source with intense exercise and fats are metabolized for energy in endurance exercises. However, all are equally important for overall health and recovery.
Protein:
Protein builds and maintains muscle mass, supports repair and recovery, body composition & creation of hormones.
Plant vs Animal proteins: Protein increases muscle protein synthesis. Animal protein is optimal; they are more bioavailable and better absorbed. However, to optimize plant protein intake, combine plant sources to improve the amino acid profile and consume a greater amount.
We should target 1.2–2.0 g/kg of protein spread evenly throughout the day. On training days, it’s important to consume amino acids or protein before and especially within 2 hours after for optimal muscle synthesis.
Carbohydrates:
Carbohydrates serve as the primary energy source during intense workouts, fueling muscular contractions and enabling individuals to perform at their best during resistance training and other exercises. Additionally, carbohydrates play a crucial role in post-exercise recovery by replenishing glycogen stores in muscles, promoting anabolism, and facilitating the efficient synthesis of proteins needed for muscle growth.
Fiber’s role: We typically think of simple carbohydrates to fuel our performance, however fiber plays a critical role. Short-chain fatty acids support muscle growth by promoting an anabolic environment, influencing protein synthesis, and enhancing nutrient absorption, thereby contributing to the overall metabolic and physiological conditions favorable for muscle development. SCFAs also protect the intestinal barrier which can be compromised with intense exercise.
Fats:
Fats are an energy source, support the absorption of various vitamins, cell signaling and transport, & nerve function. It’s best for athletes to consume at least 20 percent of their calories each day from healthy fat sources. Too much fat can restrict the ability to train at high intensities but too little will increase the risk of vitamin and essential fatty acid deficiency
Lifestyle:
The below are key lifestyle habits to focus on to optimize your body for optimal muscle growth. If it gets overwhelming, stick to the basics, have patience and maintain consistency.
Focus on a whole-food, nutrient-dense, anti-inflammatory diet
Incorporate pre-and probiotics
Utilize adaptive training schedules that include adequate rest
Actively work on stress management
Ensure adequate hydration
Prioritize restorative sleep
We are founded on the belief that in everything we do, we are all craving happiness and joy, and feeling great in your body is the best way to achieve it.
NOTE: the information provided on the site is for educational purposes only, and does not substitute for professional medical advice