Lean muscle mass is a desirable measure of health and fitness, and it can be achieved through steady exercise and a healthy diet consisting of complex carbohydrates, lean meat and low-fat dairy. In addition to improving overall muscle tone, developing lean muscle can help you prevent osteoporosis and heart disease and promote respiratory health.
Calorie Requirements
Even though you are exercising to trim down and develop lean muscles, you need to provide your body with enough calories to sustain your exercise. Fifteen minutes of moderate exercise consumes about 100 calories, and 3,500 calories equals about one pound of fat, the President's Council on Physical Fitness and Sports reports. If you feel you have a few pounds to lose, do not increase your calorie intake, but improve your food choices. You will eventually drop those extra pounds and begin toning. If you are interested in gaining muscle, consider increasing your calorie intake by the number of calories you are burning during exercise. Be sure your food selection is low in fat and rich in beneficial vitamins, minerals and fiber.
Carbohydrates
Carbohydrates are the most common source of calories, and they should be. According to the American Dietetic Association (ADA), your body uses carbohydrates as the primary source of energy for the body. The carbohydrates you consume should be complex, and they should come from whole grain pasta, whole grain bread and brown rice. Limit your consumption of processed and refined products to avoid excess sodium and sugar. Fruit and vegetables are also good sources.
Protein and Iron
Your muscles still need protein, but because you are not attempting to build up large muscles, you generally do not need to increase your protein intake. The ADA reports that the standard American diet provides more than enough protein, but be sure to exchange the often high-fat protein of the American diet to lean protein. The President's Council on Physical Fitness and Sports says iron needs increase when your endurance increases, so be sure to consume iron-rich foods, such as meat; dark, leafy green vegetables; beans; and fortified breads and cereals.
Low-Fat Dairy
Athletes seeking out lean muscle are often engaged in endurance activities, which require quite a bit of bone strength. Calcium is extremely important for the body for both muscle function and bone density. Dairy is a very good source of calcium, and low-fat dairy products provide sufficient calcium without excessive fat. Nondairy beverages fortified with calcium and vitamin D are also beneficial. Strong bones can help to prevent stress fractures and can help bones heal more quickly, enabling you to continue your exercise routine.
Benefits of Eating Well for Lean Muscle Development
Eating wisely to support your efforts to develop lean muscle has multiple benefits, the ADA reports. It helps to improve your endurance and to help your body recover more quickly between exercise sessions. It improves body composition and strength. Proper nutrition also helps you concentrate better. Eating a well-balanced diet that provides all of your nutrients also helps prevent osteoporosis by developing bone density. It also allows you to readily engage in endurance exercise, which improves your lung and heart capacity. Lung and heart health helps prevent the development of heart disease and respiratory problems.
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