The right combination of training, rest and nutrition allows you to add muscle mass and strength. By ensuring that the bulk of your diet is based on healthy carbohydrates, you have plenty of energy to both train and recover. By following your normal training program as you increase carbohydrate consumption healthily, you can add lean muscle mass with minimal fat. Consult a doctor before beginning any diet or strength-training program.
Step 1
Determine your daily caloric intake. Add your caloric intake for every day of the week together; divide it by seven to get an average.
Step 2
Consume 60 percent of your calories from carbohydrate sources. Use fruits and vegetables as the basis of your diet. Avoid white flour, starches and cereals when possible. Stay away from simple sugars found in junk foods. Sweet potatoes and unprocessed brown rice are good sources of energy to support your training.
Step 3
Consume 30 percent of your calories from protein. Refrain from consuming fatty cuts of red meat and pork. Lean cuts of red meat, chicken, cold-water fish and milk can supply you with enough protein. To bulk you may need up to 2 g. of protein per kg. of body weight, according to a 2009 study published in "The Physician and Sportsmedicine."
Step 4
Eat healthy fats. Olives, olive oil, nuts and seeds are good sources of healthy fat. Ten percent of your calories should come from fat.
Step 5
Consume a shake consisting of whey protein and dextrose after your training. At least 25 grams of protein and 25 grams of dextrose should help replace the energy and amino acids you used during training. This combination helps you recover and build lean muscle mass. If you are trying to bulk, do not count this towards your daily caloric intake.
References
- "Introduction to Human Nutrition (The Nutrition Society Textbook)"; Michael J. Gibney, et al.; 2009
- "The Physician and Sports Medicine"; Protein for Exercise and Recovery; R.B Kreider, et al.; June 2009
- "Journal of Strength and Conditioning Research"; The Effect of a Carbohydrate and Protein Supplement on Resistance Exercise Performance, Hormonal Response, and Muscle Damage; J.J. Baty, et al; May 2007
