In order to gain a pound of muscle, you would have to consume an additional 2,500 calories above and beyond the necessary calorie requirements your body needs to sustain its current weight and to perform all of the functions required to live. Not only does it take an excess amount of calories to build muscle, but the quality of calories is very important to ensure proper muscle growth and recovery takes place. Therefore, when choosing what foods to fill your day with, looking for foods that are nutrient-dense is more important than foods that are calorie-dense, this means you just might have to increase your daily feedings in order to meet your calorie goals.
Carbohydrates
Carbohydrates provide the body with glucose, which is the body's preferred source of energy while exercising and will help to fuel your training efforts. The best time to consume carbohydrates is after your workout, because the body has been depleted of its glycogen stores, and is far less likely to store the carbohydrates, which can result in fat. Also, the sugars in carbohydrates aid in protein synthesis, which is one of the key functions for muscle growth and recovery. Whole grain and starchy carbohydrates such as whole oats, sweet potatoes, wheat or rye cereal grains, breads and pastas are all excellent choices for the three-hour window of nutrition after exercise. Fruits and vegetables which fall into the carbohydrate family as well and will help to maximize muscle gain include: spinach, carrots, tomatoes, apples, oranges, berries, broccoli and cauliflower. These carbohydrates should be eaten with each feeding.
Protein
Protein is really important for muscle-building, and provides the body with amino acids, which are the building blocks of protein synthesis. For women, consuming 20 to 30 g of protein at a time will allow for optimum protein synthesis, and for men this range is 40 to 60 g. Typically on a muscle-gaining nutrition plan, protein will account for 40 percent of your total daily intake. Lean protein should be consumed at each feeding, and should come from sources such as: lean chicken, ground turkey, fish, cottage cheese, low-fat dairy products such as milk and cheese, tuna and even a small amount of red meat each week, totaling four to eight ounces. Whey protein powders are also a great way to meet your necessary protein requirements and are a great choice immediately following a workout. Whey protein is pushed through the stomach quickly and then absorbed into the intestines, so the body receives a quick rise in amino acids. Post-workout your body's muscles are very absorbent, needing to replenish what was lost during the workout, and the quick surge of amino acids jump starts this process.
Fats
Healthy fats are also important in your diet, but should never be consumed immediately post-workout, as they can interfere with protein synthesis. Including them throughout your other feedings helps to discourage the storing of carbohydrates as fat, and includes food choices such as: flax seed, olive oil, avocados, almonds or certain spreads like natural peanut butter or almond butter.
Supplements
While it is always best to derive your calories from whole food sources, supplements can be a good option if you do not have time to make a meal, or on the go or traveling. Healthy fats can be derived from supplementing with fish oil and conjugated linoleic acid, and as mentioned previously whey protein powder can help you in keeping a positive protein balance. There are also powders that mix with water or milk, and taste much like a milkshake. These products fall under the category of weight gainers, and contain a large amount of calories in one serving comprised of carbohydrates, proteins and fat. These can be taken when a meal is not possible, or on top of your regular feedings to help in crease the calorie load and help the body to continue to grow and repair.
References
- "Fitness: The Complete Guide"; Dr. Frederick Hatfield; 2009
- "Nutrition: The Complete Guide"; Dr. John Berardi; 2009
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