4 Surprising Ways to Speed up Muscle Growth

Dr. Eric Berg DC, age 59, is a chiropractor specializing in Healthy Ketosis and Intermittent Fasting. He is the author of the bestseller The Healthy Keto Plan and the Director of Dr. Berg Nutritionals. Although he no longer practices, he focuses on educating the public about health through social media. In the following video, he shares four surprising ways to accelerate muscle growth.

The purpose of skeletal muscles is to create movement and maintain a healthy posture. Muscles are also vital for your metabolism.

High-intensity exercise and protein consumption help build muscle. Aim to consume between 0.8 to 1.5 grams of high-quality protein per kilogram of lean body mass. Athletes may need up to 2 grams of protein per kilogram.

1. Creatine: Creatine is found in food, but if you want to grow muscles quickly, take creatine as a supplement. Creatine acts as an alternative energy source, especially for short-term, high-intensity exercises. Try taking 20 grams of creatine for five days, then maintain a dosage of 3 grams per day for the rest of the month. Continue to cycle between high and low doses.
2. Cold therapy (cold baths, cold immersion, and cryotherapy): These therapies force your body to generate a large amount of energy to maintain core temperature. To do this, your body produces a type of fat called brown fat, which stimulates white fat, burning a significant amount of calories. Cold therapy also increases RNA, which creates the proteins needed for muscle building, while also reducing inflammation.
3. Intermittent fasting: Intermittent fasting boosts growth hormones, helping muscle growth. Aim for two meals per day without cutting calories—and eliminate snacking! Intermittent fasting improves insulin resistance, allowing insulin to enter the muscles more efficiently.
4. Arginine: Arginine also boosts growth hormones by inhibiting a hormone called somatostatin. Arginine has even been used to promote growth in children. Try taking 3 to 6 grams daily on an empty stomach, 30 minutes before your workout.

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