| A key component of physical fitness is building muscle mass. Increased muscle mass offers cosmetic, metabolic, and fitness benefits. While exercise is the cornerstone of building muscle mass, there are five simple steps you can take to gain muscle mass faster. 1 Timing is everything. Consuming protein helps build lean body mass. However, your circadian rhythm largely controls how efficiently the proteins used are converted into muscle mass. We are metabolically programmed to use most of our energy in daylight. Protein is simply an inefficient source of energy. Eating a protein-rich meal first thing in the evening not only leads to further stimulation of protein synthesis, but it also has the added benefit of lowering your appetite, so you don't waste calories before bed. 2 Recovery is the most important part of your training. While exercise increases muscle mass, it also increases the release of stress hormones, which increases the breakdown of muscle proteins. |