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Feeling sore? Take an extra day or two -- or work a new muscle group. Don't forget delayed-
onset muscle soreness, which can hit as late as 48 hours after a workout.
3. Drink plenty of water -- before and after workouts.
Adequate hydration is essential to muscle building, yet few people get enough water, even
without daily exercise. So in addition to the daily 8 to 10 glasses of water recommended by the
Dietary Guidelines for Americans, Karas suggests an additional 12 to 16 ounces before working
out. He then recommends another 8 to 10 ounces for every 15 minutes of vigorous exercise.
Prefer sports drinks? Indulge only if you're exercising for more than an hour, when electrolyte
depletion becomes more of a risk.
4. Eat a balanced diet.
Muscle building requires a careful balance of carbohydrates, fats, and protein as well as plenty
of vitamins and minerals, all of which are best absorbed through food.
Avoid carbohydrate-heavy diets, which can cause insulin levels to spike and inhibit growth
hormones that prompt muscle growth, says Karas. Instead, opt for five or six small, balanced
meals every day. And if muscle building is your goal, don't use this time to diet.
"The body won't easily put on muscle if it is at a caloric deficit," explains De Los Santos.
Watch your fat intake, which should be no more than 30% of your total daily calories, and be
sure to consume plenty of vitamin- and mineral-rich fruits and vegetables.
5. Get lots of protein.
"If you want to build muscle mass, the key is protein, protein, protein," says Karas. "Muscles are
comprised of protein and you need the essential amino acids that are the building block of
protein."
No time to cook? De Los Santos suggests high-protein snacks like cottage cheese, cheese
sticks, protein bars, and protein shakes. Health and nutrition stores carry a variety of powders
which can be mixed with water or low-fat milk for an energizing protein power punch between
meals.
Other recommendations include turkey, cheese, and cracker snack packs as well as frozen or
prepackaged diet foods that combine protein-rich choices with low-fat, low-complex
carbohydrates.
6. Get enough sleep.
In addition to being linked to high blood pressure, depression, and other health problems, sleep
deprivation can inhibit the growth hormone important for muscle building, says Karas. Recent
studies have linked it to obesity as well.
How do you know you're getting enough to build muscle? People who are well rested feel alert
and do not have the urge to nap, reports the CDC. The average adult needs between seven and
eight hours of sleep, although some may need more.
7. Hire a trainer.
If you need information or motivation, consider hiring a personal trainer. Costs vary according to
location and experience, but typically cost between $30 and $85 an hour.
A trainer doesn't need to be a long-term investment, however. According to De Los Santos,
working with one for just three months is enough time to get comfortable in the gym, establish a
routine, learn a variety of exercises, and see good results.
"A good trainer will educate while training and will not create long-term dependence," De Los
Santos says. "Ideally, you'll learn the skills to either maintain your fitness level or work toward
new goals."
Be sure your trainer is certified through a reputable fitness organization like the ACSM, the
National Academy of Sports Medicine, or the American Council on Exercise and has an updated
certification in CPR and/or first aid as well. You'll also want to hire someone you like, since
you'll be spending at least an hour a week together.