While there are several ways to create a muscle growth stimulus in the gym, only the food you take in can influence what happens next. The timing of these meals and their macro-nutrient ratios dictate your muscle recovery and the rate at which your body can build new muscle. You should devote at least as much planning and strategy to your nutrition as you do with your workouts in order to get the fitness results you desire.
Basics
To understand the basic fundamentals of nutrition, you must pay attention to calories and macro-nutrients. Calories are the energy a food contains and you must take in more than you burn to gain muscle. The macro-nutrients that make up your nutritional plan are proteins, carbohydrates and fats. Proteins make up the raw materials used to rebuild muscles, according to "Optimum Anabolics" by Jeff Anderson. Carbohydrates give muscles energy and add needed calories. Fats have roles in energy and hormone production, as well as maintaining structural integrity of cells and other tissues.
Significance
The nutritional plan you follow will determine the physical condition of your body. Training for muscle growth breaks down muscle tissue. The way your body responds to this training stimulus is determined by the foods and nutrients that you ingest. The faster you supply the needed nutrients for recovery, the more quickly your muscles rebuild and the better your fitness results will be. There are many other factors involved, such as training variables, sleep regularity, general health and genetics, but in large part, the old adage "you are what you eat" rings very true in sports nutrition.
Considerations
Genetics is an important consideration and, unfortunately, one you can do little or nothing about. Some trainees will always get superior results, no matter how they train or eat, according to "3D Muscle Building" authors Jonathan Lawson and Steve Holman. To get the best results you can with your personal genetics, you will have to take into consideration your body type, metabolism and training goals. Ectomorphs or those with fast metabolism can take in more carbohydrates without storing body fat. However, they do not gain muscle as readily. Mesomorphs and endomorphs tend to have medium to slow metabolism, storing carbohydrates more readily, yet gaining muscle far more easily.
Types
A high-carb diet is great for muscle growth, yet it may also lead to excess storage of body fat. Carbohydrates are great for gaining weight because the body stores them as either fat or muscle glycogen, according to "The Carbo Rater" by Jordana Brown. On the other hand, high-protein provides more than adequate protein for muscle growth, but the body cannot store excess protein. Low-carb diets allow for very fast weight loss, but do not supply enough carbohydrates for many trainees to achieve their muscle growth goals, and they are very hard to sustain, says David Zinczenko in "The Abs Diet." While the right type of nutritional program for your muscle growth needs depends on your personal metabolism, it should include all of these essential macro-nutrients.
Expert Insight
According to "Hardgainer Project X" author Jeff Anderson, hard-gainers should take in 55 percent of their calories from carbohydrates to overcome their faster metabolic rate. Meanwhile, mesomorphs and endomorphs may need to follow a moderate to low-carb diet to avoid packing on a lot of body fat along with their muscle. The majority of experts recommend a protein intake somewhere between one and 1.5 g per pound of your body weight each day. As for fats, "Xtreme Lean" authors Jonathan Lawson and Steve Holman say that you must take in no less than 25 percent of calories from fat to maintain proper hormonal function for muscle building and fat burning.
References
- "Optimum Anabolics"; Jeff Anderson; 2004
- "3D Muscle Building"; Jonathan Lawson and Steve Holman; 2006
- Muscle & Fitness: The Ultimate Supplement Handbook; "The Carbo Rater"; Jordana Brown, January 2010
- "The Abs Diet"; David Zinczenko; 2004
- "Hardgainer Project X"; Jeff Anderson; Jeff Anderson; 2008
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