A solid meal plan can help you gain lean muscle by providing the right nutrients when your body needs them. For example, protein breaks down into amino acids, which are the raw materials from which your body builds muscle. Moreover, timing your carbohydrates and choosing the right carbs and fats promotes lean muscle and prevent body fat storage.
Step 1
Eat breakfast every morning to blunt the high levels of cortisol upon waking. Cortisol is a stress hormone that breaks down muscle and inhibits fat burning, says Shawn Talbott in "The Cortisol Connection." It is highest when you wake because your body has been fasted all night long. Include some high quality protein like eggs or dairy to provide your body with amino acids. If you simply do not have time, you can mix a quick whey protein shake in milk or water.
Step 2
Divide your daily nutrition into five to six small meals or snacks. According to "Combat the Fat" author Jeff Anderson, this strategy supplies a constant flow of muscle building amino acids to your body. In addition, frequent meals keep blood sugar low, prevent body fat storage, suppress hunger and elevate metabolic rate for more fat burning.
Step 3
Include 20 to 30g of protein at each of your meals and snacks. No one has time to eat six chicken breasts a day, and you would find them hard to digest anyway. Instead, keep healthy protein-rich snacks at your work desk, in your car or purse and in the fridge at home. Examples include string cheeses, cottage cheese, nuts and seeds, protein bars and whey protein powder. Combine both casein and whey proteins in a shake to prevent muscle breakdown and encourage muscle building at the same time, says "Natural Anabolics" author Jerry Brainum.
Step 4
Choose lean foods that help to build muscle and burn fat. Lean proteins like chicken, turkey, eggs and fish provide amino acids for muscle recovery. Low-glycemic carbohydrates like brown rice, whole-wheat pasta and quinoa protect muscle from breakdown and replace your glycogen stores. Meanwhile, healthy fats like olive oil, peanuts butter, nuts and seeds and avocados ensure optimal levels of muscle building hormones and energize the body, says Anderson.
Step 5
Time your carbohydrates properly to ensure lean muscle gains. Your body does not need a lot of sugars and carbohydrates in the evening because you will likely store them as fat due to inactivity. Eat most of your carbs in morning and day time and gradually taper them toward dinner time. An exception is the case of the night training session, in which case you should still take carbs after your workout. Otherwise, stick to lean protein, vegetables and healthy fats at evening meals.
Tips and Warnings
- Blend one scoop whey, one scoop casein or 8 oz milk, three ice cubes, 1/2 frozen banana, one tsp psyllium husk and one tbsp peanut butter for a delicious muscle building snack or meal replacement.
- Never begin a new diet without first consulting with your doctor.
Things You'll Need
- Whey protein
- Casein protein
References
- "The Cortisol Connection;" Shawn Talbott; 2002
- "Comat the Fat;" Jeff Anderson; 2008
- "Natural Anabolics;" Jerry Brainum; 2006
- "Xtreme Lean;" Jonathan Lawson and Steve Holman; 2005
Member Comments