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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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?
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.
WPI boasts 90% protein content for first-class results
True WPI is low in carbs and fats making it the cleanest protein you can consume. Having a WPI shake post-workout will kick-start the recovery process, assist muscle growth, and help reduce muscle soreness. If you’re new to supplements, WPI should be your starting point. For other protein options, click here.
- Ideal for shredding or weight loss
- Enhances muscular recovery
- Only trace fat, lactose and carbohydrates
Add 1 Large TP Scoop or 4 metric Tbsp's (30g) to 150ml-200ml of liquid of your choice. Shake and consume. Consume 1-3 servings daily or as required.
True Protein recommends as a guideline 1.5g to 2g of protein per kilogram of bodyweight. This recommendation is based on the assumption that your goals are to build lean muscle and enhance recovery. This translates to an 80kg person taking roughly 120g to 160g of protein per day. We recommend that you fulfil this quota through a combination of wholefoods and protein supplementation.
All-in-one Post Workout Blend - Improved formula
POST has been developed based on leading industry research to provide a potent 9 ingredient sports nutrition blend. The core ingredients of POST are 28g of premium New Zealand sourced whey protein isolate (WPI90), 31g of high GI carbs (DEXTROSE) and an amino acid stack consisting of BCAA’s, Creatine and Glutamine. As far as a post-workout shake goes, True Post has all your needs covered.
- Innovative 9 ingredient formula
- Complete source of protein, carbs and amino's
- Solid 80g Serve Size
Add 2 Large heaped TP scoops (80g) to 300ml-400ml of water. Consume within 30 minutes after your workout.
True POST contains a complete blend of the core ingredients you need in the post-workout window. It contains carbohydrates, protein and amino acids in optimal doses to support lean muscle growth. It is designed specifically for the post-workout window and is not recommended for use at any other time.
For explosive energy and power, builds lean muscle
As one of the most widely researched and proven supplements around, Creatine is broadly renowned for its muscle building, recovery supporting, and performance assisting qualities. Creatine is strongly linked with improvements in the availability of ATP which is responsible for our ability to generate explosive motions. That means Creatine supplementation can help you get that extra edge in your pursuit of lean muscle. Sourced from Germany, True Protein’s Creatine Monohydrate is sourced from a global leader in Creatine production.
- 99.99% purity guaranteed
- Most effective and researched supplement currently available
- Supports rep capacity and intensity
Add 1 small TP scoop (5g) to liquid of your choice. Stir and consume daily.
Evidence suggests the optimum way to take Creatine is a 5g serve following training, ideally stacked with your protein shake.
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|