Building Muscle Mass: Physiology, Nutrition, and Supplementation

Abstract

One of the most common-sought after goals in athletic performance is attaining and maintaining muscle mass. From protein to creatine, arginine to human growth hormone, how is one to determine what really works, what is legitimate, and what is merely another gimmick in the supplement industry? Coupling the array of supplements with the unique performance needs of an athlete creates an infi nite amount of possible combinations. How do you know what is the right combination for successfully building the desired amount of muscle mass, maintaining an "optimal" body composition, and (during periods when additional body mass is desired) ensuring lean mass is gained over fat mass? It is with great time, research, and a foundation laid for us by our predecessors in the fi eld of sports nutrition that we write this chapter on muscle building and optimizing lean body mass. By the end of this chapter you should be able to:• Describe the muscle building process • Defi ne and determine net protein balance • Describe how genetics play a role in muscle growth • Know the recommended amounts of protein for gaining muscle • Know the suggested protein: carbohydrate ratio for optimal muscle hypertrophy • Defi ne nutrient timing and its role in muscle hypertrophy • Explain the difference between whey, casein, egg, soy, and vegan protein supplements