6 ways to maximize muscle growth outside of training.

by Nick Teller

1. Sleep

Absolutely critical and the best, most effective muscle promoting recovery modality we have. Athletes in heavy training need upwards of nine hours of sleep per day. This can be in one hit, or accrued during each 24 hours.

The deep sleep that we get during the nightly slumber is the most important, though, and so whilst napping during the day is good, it shouldn’t come at the expense of nightly shut-eye.

2. Scheduling

Appropriate scheduling of sessions is crucial. Always try to do conditioning sessions in the morning and then consume carbohydrates. Lifting is often better in the afternoon, allowing the overnight period for recovery. This scheduling helps reduce the deleterious effects of the interference effect.

3. Protein

Help your muscles out by consuming good quality protein within the half hour following lifting. I acknowledge that tucking into a steak may not be convenient, so whey protein works well as a supplement. A low fat chocolate milkshake and a couple of eggs are good back ups when required.

4. Energy in

Ensure you’re getting enough energy to support muscle growth. There’s no point in the energy expenditure being greater than the consumption if you’re wanting to increase mass.

5. Hydration

Ensure you stay hydrated. This is critical for cellular function, as well as growth hormone release.

6. Carbs

Don’t forget carbs. Whilst having a massive pasta meal may not be the best option all the time, some carbohydrates are necessary to stimulate insulin release, something critical for the release of growth hormone.