More importantly, your body requires the correct kind of fuel. It doesn’t matter how
much care you put into making a piece of machinery look great, if you attempt to feed it
with the incorrect quantity or quality of fuel, it will break down and become inefficient
and ineffective. The same is true of your body. Even if you have a world class workout
and lifting routine, poor nutrition will give you smaller or even non-existent gains in
muscle mass. When it comes to nutrition you need to consider not only what is best to
eat, but also when is best to eat. Accompanying a good diet with a well-planned lifting
routine is the best way to get maximum muscle gains for your efforts.
The only way you can gain muscle is by partaking in a rigorous lifting routine several
times per week. To consistently give you enough energy to exercise, your muscles need
good quality and plentiful fuel. A simple formula will help you determine just how many
calories in any given day you will need to consume:
Your weight (in pounds) x 18 = Calories needed daily
If your weight is currently around 200lbs you will need to provide your body with around
3600 calories on a daily basis. You could easily get most of these calories in one meal by
eating fatty processed food, but this method of eating will quickly eliminate the gains you
make in your workout routine. To get see the muscle mass gains you deserve, you need to
correctly balance your intake of the three main food groups, carbohydrates, proteins, and
fats.
The general rule of thumb is: 50% protein, 40% carbohydrate, and 10% fat.
Protein is the most important macromolecule you will consume. Protein is broken down
into amino acids which repair and build muscle. Water is the only substance more
abundant in your muscles than protein. You should aim to consume one gram of protein
for every pound of bodyweight on a daily basis. Therefore, if you weigh 200lb, your
protein intake should equal 200gms. Proteins include vegetables, lean meat, fresh fruit,
and fish.
There are several different types of carbohydrates, but complex carbohydrates are going
to be the only nutritionally valuable ones. Sugary or starchy carbohydrates such as bread
and candy will definitely add weight to your body, but it won’t be concentrated in your
muscles! Opt for oatmeal, whole grains, and brown rice which will provide your body
with good quality fuel.
Ingesting fat is not something you will consciously need to do. It is the least important of
the three food groups, and will be consumed in a plentiful quantity as a byproduct of the
proteins and carbohydrates you are eating.
You now have a good idea of what to eat and what your calorie count should be per day.
The next most important thing is the timing of your meals. When your aim is to build
muscle mass, you need to keep your metabolism as constant as possible throughout the
day – meaning that your body is constantly burning fat. To do this, evenly divide your
three usual meals into six meals and space them in three hour increments through the day.
In addition to being better for your body, this will also be more practical for you, and
encourage you to make those calories count!
To ensure you have enough energy to be able to work your muscles to their fullest extent,
you should aim to eat a carb-heavy meal with additional protein around 90 minutes prior
to entering the gym. Carbohydrate provides energy which is quickly accessible by your
body, and this will help you sustain a high energy level throughout your workout. If you
feel your energy levels are usually getting low towards the end, try drinking juice
immediately before your routines.
The most important meal of your day will be the one you consume within 90 minutes of
the end of your workout. You just spent an enormous amount of effort breaking your
muscles down, and you need to give them the nutrients they need to rebuild and become
larger. The post-workout meal should contain an equal balance of carbohydrates and
proteins, and should contribute around 25% to your daily caloric intake.
Water is another critical element of your new diet. Aim to drink 8 x 8oz glasses a day at
the minimum to prevent dehydration occurring. Water is the universal solvent. It will
detoxify your system, help the kidneys process protein, and assist in eliminating waste
products. The best time to drink water is after your meal - as opposed to before or during.
Water will give you a full feeling which may limit how much you feel like eating, so
ensure you get your calories first, and then fulfill your water requirement.
