Most individuals that maintain a high amount of muscle mass and low body fat percentage know the importance of protein. The majority of studies and investigations advise that you need around 1.0 gram of protein per pound of bodyweight when building mass.
To maintain that mass, keep body fat low, and maintain strength gains 1.5 grams of protein per pound of body weight should be consumed. Or with high intensity training/heavy compound lifting increase this to 2.0 grams per pound of bodyweight.
It is not always the case that more protein results in more muscle growth so the more you eat the bigger you get. Protein is used in the body as an energy source. If we have excess protein which is not been used to repair and build broken down muscle fibres it will be used for energy. If the body has a better fuel source such as glucose freely available it will use this before protein. So the excess protein is not stored as fat rather the kidneys break down the excess and remove this as a waste product.
Lean whole food protein sources should be your go to sources and include beef, chicken, fish, eggs and dairy (cottage cheese and yogurt etc.)
A of people have the common conception that during a muscle-building and strength building program that a lot of protein must be consumed. This is correct as per the above guidelines but what kind? Protein supplements and egg protein become an important choice in terms of timing. Whey protein and casein protein provide a complete amino acid profile which are the building blocks of new muscle growth. They are also like eggs highly bio-available and come with a high digestion rate. Due to this there are specific times when we will aim to consume these proteins to achieve our goal.
Simple Carbohydrates:
Simple carbohydrates contain sugars made up of monosaccharides and disaccharides. A good term to remember in terms of consuming the simple sugars is “ose.” If you read food labels and see the nutritional facts that end with this term they contain simple sugars such as glucose, fructose, galactose and even lactose.
These simple sugars are the first form of fuel your body will burn and will result in a short burst of energy. After this burst you may experience a crash in energy once your body has burnt this fuel. This crash comes from the rise in glucose levels from the simple sugars in the body then the crash from the resulting decrease in glucose levels. This will become useful later in terms of timing to fuel our body and help with recovery.
Simple carbohydrates which are fast absorbing and hit our blood stream quicker causing an insulin spike include white bread, white potatoes, sugars, candy and some types of fruit.
A lot of people have the common conception that fruit and fruit juice are healthy dietary options. Maybe when consumed at the right times and in small amounts but not in large amounts and under sedentary periods. Fruits contain fructose which will not spike your glucose levels and is absorbed at a slower rate. But the majority of fructose that you eat gets converted to glucose by the liver. The liver may already be over stocked with high amounts of glucose from the other simple carbohydrates we consumed. The excess amounts consumed from fruit with therefore be stored as fat in the body.
Complex Carbohydrates:
Complex carbohydrates are known as starches and are very beneficial to the body compared to their counterpart. It takes our body a long period of time to breakdown complex carbohydrates and some contain a small amount of protein. They are able to provide a sustained amount of energy and will improve endurance through long periods of exercise.
Because these enter our bloodstream at a lower rate and cause less of an insulin spike it is good to consume these throughout the entire day with lean protein and good fats to form a balanced diet. These complex forms of carbohydrates include whole grains, oatmeal, whole wheat bread, whole wheat bread, whole wheat pasta and sweet potatoes. Fruit is considered to be a complex carb but I include it in the discussion above due to its ability to act like a simple sugar when stored in excess.
Fats:
Fats are used as another energy source for the body but they do come into the timing and strategies classification in terms of helping us achieve our goal. Fats are not all bad and they do offer health benefits when the right sources are identified to form a balanced diet. Essential Omega 3 fats as an example can support, heart health and joint maintenance and even recovery. Good omega 3 fats include salmon, tuna, sardines and anchovies. Monounsaturated fats which is another form of good fats include nuts, olive oil and avocados.
Fats help with attaining a balance hormonal system not just a balanced diet. Even saturated fats which are the bad fats have been shown to provide a benefit. Current research now shows that athletes who consume a decent amount of both saturated and,monounsaturated fats have higher testosterone levels. This becomes very important to working towards our goal to increase size and strength. Examples of saturated fats include beef, pork and chicken thighs.
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For a Personal Trainer Perth visit IPPT and book now online.
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Nutrition Principles for Increasing Muscle Size and Strength – Part 1
Increasing, Muscle Size, Nutrition Principles, Strength
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