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The Best Anabolic Diet for Building Muscle Mass

Dec 21, 2010 | By Eric Brown
The Best Anabolic Diet for Building Muscle Mass
Photo Credit Thomas Northcut/Photodisc/Getty Images

The best anabolic diet for building muscle mass involves eating plenty of protein and carbohydrates, and ensuring that you get plenty of healthy fat. A blender may become your new best friend, as making your own weight gain shakes can save you a lot of time cooking. This does not mean that you can just eat whatever you want, as you should be aiming to gain lean mass, not excess fat. Consult your physician before beginning any diet or exercise program.

Protein

Protein is the key to muscle growth. When you train, you break down muscle tissue. Your body can only get the amino acids required to repair, and grow new muscle, from food. Research by Dr. Peter Lemon of the University of Western Ontario has shown that active people require more protein that inactive people. So the first part of an anabolic diet is to eat plenty of beef, chicken, pork, fish, and eggs. Use your imagination when it comes to cooking, if you are seriously trying to gain mass, you will have a lot of options open to you.

Carbohydrates

Carbohydrates are essential for not only replacing the muscle glycogen you have lost during your workout, but fueling additional workouts. For optimal gains, you need to keep your glycogen levels high, and this means eating plenty of carbohydrates. Whole grains, sweet potatoes, rice and pasta are good sources of carbohydrates. Combine them with protein for balanced meals. Post-workout, ensure that you combine protein and carbohydrates and consume them quickly. Research by Dr. Resa Chandler of the University of Texas has shown that doing so enhances the anabolic response.

Fats

Fats are not just important, they are essential. Omega-3 and omega-6 fatty acids are required for hormonal production and regulation, so a diet deficient in these compounds may limit your ability to remain in an anabolic state. Research by Dr. Smith of Washington University has shown that omega-3 supplementation can enhance muscle protein synthesis, which will also help you gain mass. Other fats are worth having as well, so you need not trim every last ounce. The work of Dr. Enko Hämäläinen from Ryukyu University has shown that a diet too low in fat decreases testosterone levels, which is the last thing you want as testosterone is the primary anabolic hormone.

Extra Calories

In-between meals, you need to keep up your caloric intake. So the best diet involves not only protein, fat and carbohydrates, but plenty of them. This means in-between meal snacks. To save cooking time, if leftovers or pre-made snacks are out of the question, make yourself a shake. In a blender add milk and fruit. If you are seriously in need of a caloric surplus, add ice cream. Powerlifters have been doing this for decades, and most get pretty big. Eat well, and eat often.

References

Article reviewed by Tina Boyle Last updated on: Dec 21, 2010

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