Increase MUSCLE MASS without losing it: advice on Protein Consumption, Nutrition, and Exercise.

What and when should you eat to increase muscle mass? What are the most effective exercises for gaining muscle mass? How much protein should I consume to build muscle? What are amino acids for? What are BCAAs for? Are they useful? Should I take supplements? I answer these and other questions about gaining muscle mass in this video. I hope you find it useful and enjoy it. Follow me on social media: Instagram: https://www.instagram.com/doctoref.rain/ Facebook: https://www.facebook.com/efrain.riverosperez Graphs presented: Dai, Z., Zheng, W. & Locasale, J.W. Amino acid variability, tradeoffs and optimality in human diet. Nat Commun 13, 6683 (2022). https://doi.org/10.1038/s41467-022-34486-0 Disclosure: The content of this podcast is purely academic in nature and is intended for educational and informational purposes only. The material discussed does not represent or reflect the views, opinions, or policies of the Medical College of Georgia, and the information presented should not be construed as medical advice or guidance. Always consult with a qualified healthcare professional for any medical concerns or questions. I'd like to explicitly state that I have no endorsement from, affiliations with, or financial interests in any pharmaceutical companies or medical device manufacturers. Any mention of medications, devices, or treatments is made solely within the context of literature and academic discussion