The endocrinologist and nutritionist reveals the secrets for the female public to win hypertrophy
If you are a woman and do strength exercises, you know that gaining muscles is not such an easy task. In men, muscles grow and define themselves much faster, mainly due to hormonal differences: they produce more testosterone, one of the hormones that promote the master’s gain. Despite this difference, it is possible to take on some attitudes for muscle mass gain.
Time to train
A study published in Chronobiology International shows that women who train in the morning have better hypertrophy results. The comparison occurred for 12 weeks with training performed in the morning and in the evening, evaluating the strength, functional capacity, metabolic biomarker and hormonal concentrations. “There is the hypothesis that in the morning the hormonal secretion is more favorable for the gain of muscle mass. The training of the force during this period encourages the production of testosterone and growth hormone, which promotes mass gain”, explains the endocrinologist and sports doctor, dr. Guilherme Renke.
At the end of the day, cortisol, known as “stress hormone” and one of the substances that interfere with catabolism, should fall. However, the expert emphasizes that the current routine of women, who work late, remains stressed until night and fast in the afternoon, catabolism prevails, damaging the gain of the lean mass. “In the morning, the woman wakes up and has breakfast, which stimulates insulin. Unlike cortisol, insulin makes anabolism, together with testosterone and growth hormone.”
Adequate power For the gain of muscle mass
Each effort with training may not present the desired results if the diet is not adapted to the objective (in this case, muscle mass gain). “It is known that the hyper -protein diet favors the release of testosterone, but the food should contain the three macronutrients: proteins, carbohydrates and fats,” says the doctor.
Proteins, however, remain important in any type of food program, both of plant and animal origin. “When we do not consume them in adequate quantities and times, the muscles are used as a source of energy and, instead of gain of mass mass, we ended up losing”, warns the nutritionist Michele Rodrigues.
Herbal supplements and medicines can also help in the process as long as their consumption is guided by a professional. The accompaniment of a multidisciplinary team, by the way, will make the difference when it comes to achieving the objectives. This is because a diet that worked for one person may not be the best for the other.
“Through laboratory tests it is possible to know the level of hormones and determine the best program of food and training. Hence the importance of monitoring with the sports doctor or endocrinologist, physical educator and nutrologist”, says dr. Renke.
Isn’t there time in the morning?
There are those who cannot wake up soon to train. If you are one of these and you do not want to be left behind in the definition of muscles, the endocrinologist gives some suggestions: “Avoid aerobic exercise at night, which secretes epinephrine and cortisol, hormones that make sleep and anabolism difficult.
How much muscle mass?
“Do not give so much importance to the pointer of the scale. This is because muscle mass weighs more than fat, which has a greater volume. Therefore, even if the pounds do not decrease, the body composition can change. The two most used methods are bioimpedance and folds of the skin”, says endocrinologist.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
