The National Academy of Sports Medicine (NASM) defines muscle hypertrophy as skeletal muscle fiber enlargement.
To overcome a stressor like a heavyweight, active muscles develop microscopic fiber breaks. NASM says muscle rehabilitation may make restored muscles stronger and bigger.
Morning exercisers seeking to grow muscle should strength train two to four days a week, depending on experience, intensity, and other considerations.
If your exercise is intense, you should rest for one to three days before working the same muscle area.
Goodtree recommends eating a healthy meal 60–90 minutes before your morning muscle-building activity.
"I think those two things are really important—if you don't like protein shakes, you're not going to want to drink it before you work out, so it's a waste to even try," she adds.
Coffee before a morning exercise won't directly help you build muscle, but its side effects may.
An April 2019 Sports Medicine study found that caffeine enhances power-based sports and resistance training.
Knott recommends a protein-carbohydrate morning snack to aid muscle repair and development after intense lifting.
"The minimum protein intake for health is 0.8 grams per kilogram of body weight per day," she explains. "If you're looking to build muscle mass, you need way more than that."
Goodtree advises drinking water before and throughout your morning exercise to maximize muscular building.
According to the American College of Sports Medicine (ACSM), dehydration increases physiologic strain and perceived effort, particularly while exercising in warm or hot temperatures.
Protein supplements may help you meet your morning protein objectives. Other substances may boost workouts.
Creatine, which helps muscles create energy during strength training or HIIT, is typically consumed to increase muscular growth, performance, and recuperation.
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