How can I speed up muscle growth?

Skeletal muscle is crucial for movement, posture, and metabolism. Building muscle requires a combination of high-intensity exercise and adequate protein intake. Aim for 0.8 to 1.5 grams of high-quality protein per kilogram of lean body mass (athletes may need up to 2 grams). To further optimize muscle growth, consider the following strategies:

• Creatine Supplementation: Creatine boosts energy during intense exercise. Load with 20 grams for five days, then maintain with 3 grams daily in a cyclical pattern.

• Cold Therapy: Cold showers, immersion, or cryotherapy stimulate fat burning and muscle development by increasing muscle gene expression and reducing inflammation.

• Intermittent Fasting: Fasting boosts growth hormone for muscle growth and improves insulin sensitivity, aiding muscle recovery. Aim for two calorie-dense meals daily without snacking.

• Arginine: This amino acid promotes growth hormone production. Take 3-6 grams daily on an empty stomach, 30 minutes before workouts.

Important Note: Always consult a healthcare professional before starting any new supplement or dietary regimen.