Building muscle mass means you must eat plenty of calories to increase and support your muscle tissue, and to decrease your body fat. The National Strength and Conditioning Association advises consumption of 350 to 700 extra calories per day to build 1 to 2 lbs of muscle per week. Keep track of your calorie, protein, fat, carbohydrate and water intake to ensure you are eating a sufficient amount of nutrients.
Eat Plenty of Protein
Body builders must consume 1.5 to 2g of protein per kilogram of body weight, according to the book "Essentials of Strength Training and Conditioning." Sixty-five to 75 percent of the protein you eat must come from high-quality proteins. High-quality proteins have all the essential amino acids your body needs, amino acids your body is unable to make. Amino acids are needed to repair and build muscle tissue. High-quality proteins are found in animal-based foods including meat, poultry, eggs, fish and dairy products.
Drink a Pineapple Protein Shake
One cup of fresh pineapple has a high glycemic index of 66. This means it is digested quickly and causes your blood sugar to spike, prompting a large release of insulin. Add one cup of diced, fresh pineapple to your post-workout protein shake along with two scoops of protein powder and two cups of skim milk. The surge of insulin facilitates a quick replenishment of the energy and amino acids in your muscles which are especially drained during highly-intense resistance training, according to the book "Exercise Physiology, Energy, Nutrition & Human Performance." If you do not drink a protein and carbohydrate shake within 30 minutes of your training, you jeopardize your performance at your next exercise session; you will not be able to train with the intensity necessary to build muscle mass. Your muscles will not effectively restore nutrients if you wait for longer than 30 minutes, according to a 2010 article by Stephen Bird, Ph.D., published in the "Strength and Conditioning Journal."
Eat Every Two Hours Post-Exercise
Eat every one to two hours after you drink a shake for the six-hour period after your workout. Your muscle cells must be constantly supplied with amino acids and carbohydrates after a training bout to optimally repair and build muscle tissue. Body builders should eat meals with two parts carbs to one part protein, according to a 2010 article by Tim Ziegenfuss, Ph.D., and colleagues, published in the "Strength and Conditioning Journal."
References
- "Essentials of Strength Training and Conditioning
- "Exercise Physiology, Energy, Nutrition & Human Performance"; William McArdle, Frank Katch and Victor Katch; 2007
- "ACSM's Health & Fitness Journal"; Glycemic Index: An Educational Tool for Health and Fitness Professionals; Stephen Wong, Ph.D., and Susan Chung, R.D.N.; November/December 2003
- "Strength and Conditioning Journal"; Strength Nutrition: Maximizing Your Anabolic Potential; Stephen Bird, Ph.D.; May 2010
- "Strength and Conditioning Journal"; Protein for Sports-New Data and New Recommendations; Tim Ziegenfuss, Ph.D., et al; February 2010
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