Gaining muscle requires two things: creating a growth stimulus by training against resistance and supplying your body with adequate nutrition to recover and rebuild your muscles. This may mean eating more than you normally would and focusing on what kinds of nutrients you take in and when. For example, you probably know that protein is important for gaining muscle, but that is only half of the story. Carbohydrates and fats also play an important role in muscle building. Follow some simple guidelines to keep your body in a muscle-gaining mode all day long.
Step 1
Eat six to eight smaller meals and snacks throughout the day to create a trickle effect of nutrients to your muscles. Not only does this speed up your metabolism to keep you leaner, it also blunts the catabolic stress hormone cortisol, which eats muscle and promotes fat storage, according to "The Cortisol Connection" by Shawn Talbott. Try to get some food in every two or three hours throughout the day.
Step 2
Take in at least one gram of protein per pound of your body weight, says "Optimum Anabolics" author Jeff Anderson. Protein is made up of amino acids, which are the raw materials that your body uses to build muscle. Experiment with different intake levels, but keep them between one and two grams per pound of your body weight.
Step 3
Use whey protein as a convenient source of amino acids when you cannot find the time to eat a meal. Whey also makes a great source of protein in the morning. Your body is in a catabolic, or muscle breakdown state, due to the eight-hour fast during sleep. Taking protein as soon as you wake can give you a boost of energy and put your muscles back into an anabolic, or muscle-building state.
Step 4
Take in low-glycemic carbohydrates such as oatmeal, fresh fruits, brown rice and sweet potatoes to support your muscle gaining goal. Trainees often overlook the importance of carbohydrates. Your body can only use so much protein because it cannot store amino acids. However, carbohydrates can be stored as glycogen in the muscles and liver. Over-eating carbs, on the other hand, leads to body fat storage. The trick is to learn how many carbs you can get away with, depending on your individual metabolism. The faster your metabolism, the more carbs you must take in to gain muscle.
Step 5
Take in 25 to 30 percent of your total calories from healthy fats such as avocados, nuts, seeds, olive oil and omega-3 fatty acids. According to "3-D Muscle Building" authors Jonathan Lawson and Steve Holman, fat plays an important role in the production of muscle-building hormones such as testosterone. If you do not eat enough healthy fat, your muscle gains can suffer.
Step 6
Have a pre-workout meal one or two hours before training. Include both fast-digesting proteins such as whey and slow-digesting carbs such as fruit for sustained energy. Then drink a post-workout shake immediately after your workout. Anderson recommends 30 to 50 g of whey protein and 100 g of high-glycemic carbs such as dextrose or maltodextrin. Taking in high-glycemic carbs after a workout creates a very anabolic effect for muscles.
Step 7
Take a serving of slow-digesting casein protein before bed to supply your muscles with amino acids while you sleep. Casein is the milk protein found in curds, or cottage cheese. According to "Natural Anabolics" by Jerry Brainum, casein is very anti-catabolic and takes four to eight hours to digest completely.
Things You'll Need
- Whey protein
- Casein protein
- Dextrose
- Maltodextrin
References
- "The Cortisol Connection"; Shawn Talbott; 2002
- "Optimum Anabolics"; Jeff Anderson; 2004
- "3D Muscle Building"; Jonathan Lawson and Steve Holman; 2006
- "Natural Anabolics"; Jerry Brainum; 2006
- Muscle and Fitness Presents 2010 Edition of the Ultimate Supplement Handbook; "The Usual Suspects"; Jordana Brown
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