Why You Are Not Building Muscle Despite a High-Protein Diet

6. Hormonal Balance

• Understanding the Role of Hormones in Muscle Growth
  • Hormones such as testosterone, growth hormone, insulin-like growth factor (IGF-1), and cortisol play critical roles in muscle development and recovery.
  • Maintain hormonal balance through proper nutrition, regular exercise, stress management, and adequate sleep. Avoid excessive alcohol consumption and prioritize healthy fats to support hormone production and overall health.

7. Genetic Factors

• Genetics and Their Influence on Muscle Building
  • Genetics contribute to individual differences in muscle size, strength, and response to training. While genetics play a role, consistent training and nutrition practices can maximize your genetic potential.
  • Focus on progressive resistance training, proper nutrition, and recovery strategies tailored to your body’s unique needs to optimize muscle growth over time.

8. Supplementation Strategies

• Effective Supplements for Supporting Muscle Growth
  • While a balanced diet should provide most essential nutrients, certain supplements may enhance muscle growth and recovery when used appropriately.
  • Consider supplements like creatine monohydrate, which has been extensively studied and shown to increase muscle mass, strength, and exercise performance when combined with resistance training. Other supplements to consider include whey protein, branched-chain amino acids (BCAAs), and omega-3 fatty acids for their potential benefits in muscle recovery and overall health.