4 Surprising Ways to Speed up Muscle Growth

Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

Dr. Eric Berg

Health & Fitness

4.6 • 1.6K Ratings

🗓️ 6 May 2024

⏱️ 8 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this podcast, I’m going to tell you how to build more muscle with four easy tips! The purpose of skeletal muscle is to create movement and healthy posture. Muscle is also very important for your metabolism.

High-intensity exercise and protein consumption build muscle. Aim to consume .8 to 1.5 grams of high-quality protein per kilogram of lean body mass. Athletes may need to consume up to 2 grams of protein per kilogram.

1. Creatine

Creatine is found in foods, but if you want to grow your muscles quickly, take creatine as a supplement. Creatine acts as a substitute for energy, especially for short-duration high-intensity exercise. Try taking 20 grams of creatine for five days, then a maintenance dosage of 3 grams daily for the rest of the month, and then continue this cycle between the large and small amounts.

2. Cold therapy

Cold showers, cold immersion, and cryotherapy require your body to generate a tremendous amount of energy to maintain its core temperature. To do this, your body generates a type of fat known as brown fat, which stimulates white fat. This burns a lot of calories!

Cold therapy increases the expression of muscle genes in both rats and humans. It increases RNA, which makes the proteins you need to build muscle. Cold therapy also decreases inflammation.

3. Intermittent fasting

Intermittent fasting stimulates growth hormone, which increases muscle growth. Aim for two meals daily without decreasing your caloric intake—and cut the snacks! Intermittent fasting helps improve insulin resistance, which gets more insulin to the muscle.

4. Arginine

Arginine also increases growth hormone by inhibiting a hormone called somatostatin. Arginine has even been used to increase growth in children. Try taking 3 to 6 grams daily on an empty stomach 30 minutes before you work out.

Lean Body Mass Calculator:

https://www.calculator.net/lean-body-...

https://www.omnicalculator.com/health...

DATA:

https://www.mdpi.com/2072-6643/12/8/2...

https://www.sciencedirect.com/science...

https://pubmed.ncbi.nlm.nih.gov/33306...

https://www.ncbi.nlm.nih.gov/pmc/arti...

https://www.sciencedirect.com/science...

https://www.sciencedirect.com/topics/...

https://www.tandfonline.com/doi/abs/1...

https://www.ncbi.nlm.nih.gov/pmc/arti...

https://www.sciencedirect.com/science...

Transcript

Click on a timestamp to play from that location

0:00.0	Let's talk about the four ways to speed up the growth of muscle.
0:04.8	Now you have about 650 muscles in your body and I'm talking mainly the skeletal muscles,
0:09.2	not into the other muscles, but the purpose of muscle is to create movement to help you with posture, to help you, even with your metabolism, if you don't have enough muscle mass, let's say you're getting older and you lose your muscle you lose your metabolism too so you have a lot
0:25.8	of mitochondria that helps you burn fat in your muscle and then also muscle helps pump
0:31.2	the lymphatic system.
0:33.0	And so if you don't move a lot, you're not going to pump your limp through your body.
0:36.2	Now, there are two not surprising ways to increase muscle growth.
0:40.4	You already know this.
0:42.1	High intensity exercise and the consumption of
0:44.3	protein you're not gonna grow muscles on a vegan burger okay or a plant-based
0:48.7	burger it's not gonna happen you need the best source of protein and that would be animal protein.
0:55.0	Steak and eggs are at the top of the list.
0:58.0	Now how much protein do you need?
1:00.0	Anywhere between 0.8 to 1.5 grams of protein per kilogram of weight.
1:08.4	Now what I mean by a kilogram of weight, I'm talking about
1:11.2	of your kilogram of lean body muscle weight. So if you're a really big person and you have a lot of fat, you got to do this calculation on your lean body mass.
1:22.0	And I will put a link down below to kind of help you figure out. on your
1:24.0	in more on your lean body mass, and I will put a link down below to kind of help you figure out that calculation.
1:26.0	Now, if you're not into kilograms,
1:28.0	you're into more in pounds,
1:29.0	there's a different formula for that,
1:31.0	I'm gonna put that down below.
	...

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