It may go without saying, but you don't build muscle just by eating protein. And muscles aren't built by exercise alone, either. Whether you want to build muscle to improve your strength, endurance, speed, agility, power or even just your appearance, look at the whole picture of how training and nutrition work together for best results.
Train for Overload, Progression and Specificity
Physical gains come from regular physical activity, which the U.S. Department of Health and Human Services recommends for all Americans. Though the type and intensity of training may vary widely by individual, training generally works by putting great physical demands on your body and its various systems. The body adapts to the overload and gains increased function, which requires training to be progressively increased for continued gains. Training is specific to the body systems being used, which means that you have to use your muscles to build them.
Meet Energy Needs with Enough Calories
Training should be supported with optimal nutrition for best results, the American Dietetic Assocation, or ADA, advises. First of all, nutrition must meet the energy needs of your chosen activity. If your body doesn't get enough calories to get through training, you may lose rather than gain muscle. You may also lose bone density, which will further decrease strength. And you will increase your risk of fatigue, injury and illness and prolong your recovery time, all of which will reduce your ability to train.
Fuel and Refuel with Carbohydrates
Carbohydrates, not protein, are the body's fuel of choice for meeting its energy needs. Carbohydrates are either broken down into blood glucose that is burned immediately, or stored as muscle and liver glycogen to be drawn upon on demand. The ADA recommends 2.7 to 4.5g of carbohydrates per pound of body weight per day for athletes. Though carbohydrates don't directly build muscle, they enable the training that does and also optimize the body's ability to use protein.
Build and Repair with Protein
What the body does need protein for is to build and repair tissue, which training breaks down. That's how you build muscle, by breaking it down and building it back. The ADA recommends 0.5 to 0.6g of protein per pound of body weight per day for endurance athletes and up to 0.8g/lb for strength athletes. Though protein and amino acid supplements are generally safe, protein requirements can just as easily and effectively be fulfilled through food sources.
Practice Nutrient Timing
Timing macronutrient intake according to your training schedule will also optimize results. Before and during workouts, you mainly need fluids, electrolytes and carbohydrates to maintain hydration and blood glucose levels to aid performance. After workouts, you need fluids, electrolytes and carbohydrates to aid recovery. The ADA recommends 0.5 to 0.7g/lb of carbohydrates within the first 30 minutes after exercise to replenish muscle glycogen. After or between workouts is the best time to consume protein.
Member Comments