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Building Muscle Mass: Physiology, Nutrition, and Supplementation

  • Chapter
Nutritional Supplements in Sports and Exercise

  • 4508 Accesses

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 infinite 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 field 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

  • Define 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

  • Define nutrient timing and its role in muscle hypertrophy

  • Explain the difference between whey, casein, egg, soy, and vegan protein supplements

  • Explain why and when supplementing with BCAAs are important to muscle growth

  • Explain the major hormones that play a role in muscle growth

  • Explain the potential benefits and drawbacks of anabolic steroids

  • Define the role of IGF in muscle growth

  • Describe the creatine-phosphate system and why creatine is used for muscle hypertrophy

  • Explain why supplements that promote the production of nitric oxide are used by athletes

  • Explain how resistance training stimulates muscle hypertrophy

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  1. Texas A&M University, 1700 Research Parkway, Suite 2500, College Station, TX, 77843-4253, USA

    Kyle Levers PhD, CSCS

  2. George Washington University, 950 New Hampshire Ave NW, Washington, DC, 20052, USA

    Kelley Vargo MS, MPH, CSCS, CISSN

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  1. Exercise Sport Nutrition Laboratory, Department of Health & Kinesiology, Texas A & M University, College Station, Texas, USA

    Mike Greenwood

  2. Biomedical and Lifestyle Diseases (BioLED) Unit, Institute of Sport, Exercise & Active Living, College of Health and Biomedicine, Victoria University, Melbourne, Victoria, Australia

    Matthew B. Cooke

  3. The Center For Applied Health Sciences (CAHS), Stow, Ohio, USA

    Tim Ziegenfuss

  4. Nutrition & Applied Clinical Trials, QPS-MRA (Miami Research) & Athletics Department, Florida International University, Miami, Florida, USA

    Douglas S. Kalman

  5. Exercise & Sport Science Laboratory, Nova Southeastern University, Fort Lauderdale-Davie, Florida, USA

    Jose Antonio

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Levers, K., Vargo, K. (2015). Building Muscle Mass: Physiology, Nutrition, and Supplementation. In: Greenwood, M., Cooke, M., Ziegenfuss, T., Kalman, D., Antonio, J. (eds) Nutritional Supplements in Sports and Exercise. Springer, Cham. https://doi.org/10.1007/978-3-319-18230-8_7

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