Gaining muscle mass isn't all about hitting the gym. While resistance training does provide the stimulus for muscle growth, it also burns precious calories that you need to pack on size. Understanding basic nutritional principles and being dedicated to your diet will help you make the most out of your efforts at the gym.
Calorie Overview
The first thing to understand about nutrition is the concept of calories. Calories are a unit of energy, and every food you eat contains some amount of calories. Your body burns up calories during all of your daily activities--the more strenuous the activity, the more calories are burned.
To gain muscle mass, you need to consume more calories than you burn. To find out how many calories you burn, determine your basal metabolic rate, or BMR. First, convert your body weight into kilograms by dividing your weight in pounds by 2.2, and then plug that number into the appropriate equation below.
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)
Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)
Your average activity level also increases your metabolic rate. To factor that in, multiply your BMR by the appropriate number below.
1 - No activity
1.3 - Light activity
1.5 - Medium activity (exercising 3 hours/week)
1.8 - High activity (exercising 6 to 7 hours/week)
2 - Extreme activity (exercising more than 8 hours/week)
The result is your maintenance level of calories. To gain muscle, fitness and nutrition expert Dr. John Berardi recommends consuming 500 calories above that level each day. This amount should keep fat gain to a minimum.
Carbohydrates
Calories come from three macronutrients: carbohydrates, fat and protein.
Carbohydrates are your body's preferred source of fuel, so you should eat plenty of them throughout the day. Carbohydrates contain 4 calories per gram. Carbohydrates are important before and after your workouts. Pre-workout carbohydrates help power you through your training session. Post-workout carbohydrates provide energy for muscle recovery and growth.
There are two types of carbohydrates--complex and simple. Complex carbohydrates provide sustained energy and can be found in vegetables, oatmeal and rice. Simple carbohydrates provide just a short burst of energy and can make you tired or hungry later on. Simple carbohydrates include sugar, honey, and other "sweets."
Fats
Fats are the most calorie-dense nutrient, offering nine calories per gram. In addition to providing calories, fat assists in many of your bodily processes, such as absorbing vitamins and minerals.
There are several subtypes of fat: unsaturated, saturated and trans fat. Unsaturated fats are the healthiest, and can help lower your risk of heart disease. Saturated fat should be limited, as it increases levels of bad cholesterol (LDL). Trans fat is even worse and can lower your good (HDL) cholesterol levels and increase your LDL cholesterol levels. Trans fat can also increase your risk of heart disease.
Protein
Protein is vital for mass-building because it contains amino acids, the building blocks of muscle. Protein contains 4 calories per gram. Dr. John Berardi's research also indicates that high-protein diets can limit fat gain and increase levels of muscle-building hormones, such as insulin-like growth factor 1.
Nutritional Suggestions
The right combination of carbohydrates, fat and protein will optimize your muscle gain. According to Dr. Berardi, you can optimize muscle mass gain by consuming 40 percent of your calories from protein, 30 percent from carbohydrates and 30 from fat. According to Dr. Berardi, this will limit fat gain and provide adequate protein for mass gain.
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