Gaining muscle requires more than intense training; it requires a proper diet. While many diet alternatives abound, the choice between a low-fat and low-carbohydrate diet presents some simple options for you. A low-carbohydrate diet makes it easy to get in your healthy fats and proteins, and a low-fat diet makes it easier for you to have plenty of energy for training. Consult a health care professional before beginning any dietary program.
Advantages of Low-Carbohydrate Diets
A low-carbohydrate diet makes it easy to burn fat. According to a 2007 study published in the "Journal of the American Medical Association," a low-carbohydrate diet is as effective, if not more effective, than a low-fat diet. So if your goal is minimal fat gain while building lean mass, you may wish to follow a low-carbohydrate diet. Another advantage of a low-carbohydrate diet is the ease with which you can get essential fatty acids. Essential fatty acids, such as omega-3 fatty acids, are found in oily fish, nuts and seeds. Omega-3 fatty acids are critical for muscle protein synthesis, according to a 2011 study published in the "American Journal of Clinical Nutrition."
Disadvantages of Low-Carbohydrate Diets
The primary issue with trying to gain muscle while using a low-carbohydrate diet is fuel. Carbohydrates are your body's primary fuel source, and on a low-carbohydrate diet you do not get enough fuel to sustain heavy, long-term exercise. You can maintain peak intensity, or very heavy effort, for a short time, but long or high-volume training may become difficult. If you are trying to gain muscle, you do not just need to train hard, you need to train enough to trigger a growth response. This may become difficult if you do not have enough energy.
Advantages of a Low-Fat Diet
A low-fat diet is higher in carbohydrates, so you should have plenty of energy to train. This also makes it slightly easier to recover; you can consume carbohydrates post-workout to immediately start the recovery process. This is even more effective when combined with protein. A 2007 study published in the "Journal of the International Society of Sports Nutrition" showed that consuming simple carbohydrates such as glucose or dextrose with a simple protein such as whey improved recovery and promoted muscle growth.
Disadvantages of a Low-Fat Diet
When working to eliminate fat from your diet, you may have trouble getting enough fats and essential fatty acids. You need essential fatty acids for the production and management or hormones, including steroidal hormones such as testosterone. Testosterone is the hormone primarily responsible for muscle growth. A low-fat diet limits your ability to produce testosterone, which may make it difficult to build muscle. The bottom line is that there are advantages and disadvantages to both types of diets. The key to success is experimenting to see which one works for you.
References
- "The Journal of the American Medical Association"; Comparison of the Atkins, Zone, Ornish, and Learn Diets for Change in Weight and Related Risk Factors Among Overweight Premenopausal Women; Christopher D. Gardner, PhD, et al.; 2007
- "American Journal of Clinical Nutrition"; Dietary Omega-3 Fatty Acid Supplementation Increases the Rate of Muscle Protein Synthesis in Older Adults: a Randomized Controlled Trial; G.I. Smith, et al.; February 2011
- "Journal of the International Society of Sports Nutrition"; Effects of Ingesting Protein with Various Forms of Carbohydrate Following Resistance-exercise on Substrate Availability and Markers of Anabolism, Catabolism and Immunity; R.B. Kreider, et al.; November 2007
- "Journal of Steroidal Biochemistry"; Decrease of Serum Total and Free Testosterone During a Low-fat High-fibre Diet; E.K. Hamalainen, et al.; March 1983
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