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Muscle & Strength

Muscle & Strength

Superfoods for fit, healthy bodies

Gaining lean muscle and strength is something that’s not only done in the gym, but also in the kitchen. Nutrition plays a huge part in muscle growth and should be a focal point of anybody looking to build, grow, and gain lean muscle. A well-rounded diet is a must and supplementation is key. Unsure what supplements you should be using? You’ve come to the right place.

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How to Gain Lean Muscle

Gaining lean muscle requires the unique combination of training, maintaining a consistent well-balanced diet, timing your calorie intake, staying hydrated, and getting plenty of sleep! The key to gaining lean muscle is to maintain a caloric intake slightly above your daily recommended requirements. For example, when combined with the right training and sleeping regime, a 500 calorie a day increase can convert to roughly one pound of lean muscle growth per week.

Everyone’s daily caloric intake is different, so it’s best you consult a nutritionist or for a slightly less accurate figure, use an online macronutrient calculator. Once you have your caloric intake, what’s next? Well for starters, forget diets- they don’t work. Focus on eating consistently with a varied selection of proteins (beef/chicken/fish/pork/lamb), fats (meats/olive & coconut oil, seeds, nuts), and carbohydrates (both high & low availability types including fresh vegetables & pasta/rice/oats/chia seeds/bread) within your feeding guideline. The use of supplements is absolutely fine and often allows a degree of convenience for those who simply struggle with time constraints due to work and/or family commitments.

Once you’ve got your nutrition down pat, you need to ensure you’re training the right way. Everyone’s body is different so the right way will often be different for each individual. It’s worth consulting a personal trainer to get a training plan set up and to add some structure to your training. However there is some advice we can offer that applies to all. Consistency is key. Additionally, a program that has you lifting at least three times per week over a period of between four to six weeks would be a good start for anyone. Consider using big compound movements such as deadlifts, squats, bench press, lunges, chin ups for each of those days rather than isolated exercises such as bicep curls, tricep rope push downs. If you do want to do these, at least save them until the end of your session. You will get much better gains from a program designed around this type of training. Variations in sets and repetitions throughout the week to include strength, power, endurance and hypertrophy (growth) will allow you to make serious improvements to your body. For a more in depth look at how to gain lean muscle, check out our blogs below!

Frequently Asked Questions

What are the best supplements for muscle growth?

Protein powders are the best supplements for muscle growth. Protein contains amino acids which are the building blocks for muscle growth. Protein powders provide your body with easily digestible amino acids that trigger a more significant response for muscle synthesis with increased consumption. Engaging in resistance training involves your muscle fibres tearing and then repairing larger and stronger with the help of protein. Therefore, when combined with resistance training and a balanced diet, protein powder can aid muscle growth. You can read more about protein and which whey protein option may be right for you in our beginners guide to whey protein. Those who follow a plant-based diet or are intolerant to lactose will benefit from learning about alternatives to whey protein.

What helps build muscle fast?

In order to build muscle fast, good nutrition must be paired with physical activity and strength training. While weight training does help you become stronger and gain muscle, if you are not fueling your body with the right foods, your progress will stall. During exercise, muscle tears and is broken down. After your workout, your body repairs and rebuilds damaged muscle, usually bigger and stronger than it was before. This process occurs during rest and is aided by the macronutrient protein (but we hope you already knew that!).

You also need to ensure that you are providing your body with enough energy to build muscle. When you consume less energy than you burn, your body turns to muscle and breaks it down to use as energy, therefore, stunting your muscle growth. This means you must be consuming more calories than you are burning per day. Consuming a high volume of protein through meals alone can be time-consuming and complex: this is where the supplementation of protein can be helpful in the process of building muscle.

How do I build lean muscle?

Gaining lean muscle requires the unique combination of training, maintaining a consistent well-balanced diet, timing your calorie intake, staying hydrated, and getting plenty of sleep! The key to gaining lean muscle is to maintain a caloric intake slightly above your daily recommended requirements. Supplementing your diet with lean muscle protein powder and amino acids can also help with muscle recovery as protein contains amino acids which are the building blocks for muscle growth.

Once you’ve got your nutrition down pat, you need to ensure you’re training the right way. Consistency is key. A program that has you lifting at least three times per week over a period of between four to six weeks would be a good start for anyone. Consider using big compound movements such as deadlifts, squats, bench press, lunges and chin ups for each of those days rather than isolated exercises such as bicep curls, tricep rope pushdowns etc. If you do want to do these, save them until the end of your session so your energy is expended on the more effective lifts.

You will see much better gains from a program designed around this type of training. Variations in sets and repetitions throughout the week to include strength, power, endurance and hypertrophy (muscle growth) will allow you to make serious improvements to your body.

How do I know if muscle and strength supplements are right for me?

Whether you want to take muscle & strength supplements will mostly be determined by your health & fitness goals. To consider this a little more in-depth, check out our True Life articles Beginners guide to whey protein & Your guide to protein powders, which will help you make an informed decision.

How do I take muscle supplements?

Muscle supplements are suitable to be consumed at any time throughout the day. It is important to spread your protein intake across the day as your body can only process so much protein at once and cannot store it for later use.

If your main goal is to build muscle or help with recovery, it is best to consume following exercise. There are different studies on the exact time frame following exercise, but you should receive maximum benefits if you consume your protein between 15 minutes and 2 hours following training. Try out True Post for a great post-workout shake.

Are True Protein’s muscle and strength supplements natural?

Yes! True Protein offers a range of the best muscle building supplements in Australia, made from the finest globally-sourced ingredients. True is well-renowned for great-tasting, naturally derived products made with a range of premium ingredients that contain no added sugar, artificial flavours or preservatives.

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Recommended Products

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When To Use

Everyone’s body is different; therefore we can’t guarantee results without healthy eating and regular exercise. We can, however, give you some tips as to how and when to take our supplements.

Supplement Goal When to Consume Mix
True Pre Increased training performance 30 mins prior to training With water
True Post Replenish your body post workout 15-30 mins post training With water
Creatine Monohydrate (Creapure®) Stimulate muscle growth Pre and post training With juice or water
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