Exercise is one of the most recommended lifestyle choices for overall health. Not only does it improve body structure and organ health, but it also helps convert fat into muscle.
Although people approach exercise differently, their goals also vary – some work out to stay fit, others to build muscle and improve flexibility.
But when it comes to exercise, what is the best way and safest option to complement your regimen? Health For Mzansi speaks to fitness lovers and experts.
Building strength over time
Nomasoja Mahem from Carletonville, Gauteng, says that over the years of following a fitness lifestyle, she has realised how much her diet affects her progress.
“I got used to lean protein choices, grains, and fortified cereals,” she says.
“When I reached my goals, I felt I needed an extra boost, so I started lifting weights, just light weights.”
Nomasoja Mahem
She explains that she has never aimed for a heavily muscular look but rather a toned body, and this approach has worked for her.
Oats with berries, chicken, lean red meat, and seed oils have been staples in her diet.
She also keeps vegetables and fruit in moderation, makes sure to get enough sleep, and eats earlier in the evening rather than right before bed – habits that have helped her maintain her progress over the years.
A balanced approach
Thulani Totyi, a fitness enthusiast and social activist from Gqeberha, says that when aiming for muscle gain, one of the key factors to consider is body mass index (BMI).
She adds that it’s essential to take into account everything that makes up the body, including bone mass, muscle mass, water content, and visceral fat.
To maintain a balanced approach, she focuses on whole fruits, non-starchy vegetables, and minimising fatty foods – something that has worked well for her over the years. When she switched to lean meats, she noticed improvements in her skin and less sweating.
“I usually prepare a high-protein breakfast, which helps me fight cravings and stay full until lunchtime.”
Thulani Totyi
“If I have cereal, I add peanut butter and banana, which work wonders for me. For snacks, biltong, avocado, and nuts are my go-to options.”
Totyi mainly exercises with a skipping rope and goes to the gym three to four times a week. She credits both her workouts and food choices for helping her build muscle.
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Maximising muscle growth
According to Dr Madaliso Phiri, the #Keready ambassador and co-founder of High Recharge, whey protein is the best form of protein for building muscle because it contains all nine essential amino acids. He adds that whey protein is also easily absorbed and digested.
“This form of protein can be found in both plant and animal-based food sources like eggs, salmon, tuna, sardines, beef, pork, turkey, lamb, beans, nuts, chickpeas, quinoa, milk, cottage cheese, and Greek yoghurt.”
He explains that in special cases, like people who are lactose intolerant, vegetarian, or vegan, building muscle is not impossible.
“It is best to focus on the food sources that you can tolerate but will still provide you with the amount of protein you require.”
Dr Madaliso Phiri
Junk food sources, he says, like burgers and deep-fried chicken, may contain protein but come with extra calories that may cause extra weight gain, resulting in more fat gain than muscle.
However, he advises consuming healthy protein food to obtain the intended results.
What about supplements?
Phiri tells Health For Mzansi that for those who opt for supplements to aid muscle growth, it is best to have a clear picture of what you want your overall physique to look like.
For example, he says if you want to gain lean muscle with less fat so you look more toned, or if you just want to put on muscle and don’t mind gaining a bit of extra fat around the waistline.
“Some protein supplements like whey concentrate may cause extra weight gain due to their high sugar, fat, and carbohydrate content.”
He also notes that your diet plays a major role in building muscle. Therefore, even if you were to use a protein supplement that contains less fat and carbs, while maintaining a high-fat and carb diet, you would still put on extra weight and gain less muscle than you intended.
He cautions that before using supplements, it is vital to understand your medical conditions, as some supplements may not be ideal for your health.
“For example, if you are diabetic, a supplement high in sugar might work against you. Supplements with high sodium content might not be ideal for people with hypertension.”
He also emphasises that testosterone plays a major role in building muscle. However, supplements intended to boost testosterone are not necessary for young males unless their testosterone levels have been tested and found to be low.
Natural muscle building
Building your muscles naturally is doable, explains Phiri. He says that before engaging in any physical activity, it is best to be aware of any pre-existing injuries you might be dealing with and learn how to work around them or even rehabilitate them.
Secondly, it is best to include strength training in your routine.
“You can do this by performing compound exercises which focus on more than one muscle group, such as bench presses, squats, and deadlifts. These exercises not only help build muscle but also improve strength.”
He adds, “You should also include isolation exercises which focus on one muscle group like bicep curls, leg extensions, and rear delt raises.”
He says this is effective, especially if you want to focus on building one specific muscle group that might be off-balance compared to your other muscles.
Phiri notes that supplements are meant to be used to supplement a well-balanced, goal-oriented diet, meaning they are not the main focus when you think of what will help you reach your goal.
“Most of us tend to put our hopes in supplements because they promise miracles and seem like the only solution.”
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