Though many people imagine that the key to gaining muscle mass is just lifting weights and exercising, this is a misconception, according to Mark Rippetoe, strength coach and owner of Wichita Falls Athletic Club, in his book "Strong Enough?" Strength training with heavy weights is critical, Rippetoe says, but the real key to gaining muscle mass is the consumption of large amounts of food. A correct balance of protein, fat and carbohydrates is vital to increasing muscle mass.
Protein
Protein, in its most basic structural form of amino acids, is the basic building block of human tissue--including muscle. Without adequate protein in your diet, you aren't able to build muscle mass. The United States Department of Agriculture recommends as little as 1/2g protein per lb. of body weight. But conventional wisdom among strength athletes and bodybuilders, according to nutritionist Dan Benardot in his book "Advanced Sports Nutrition," is that as much as 2g per pound of body weight is needed to gain lean muscle mass.
Protein Sources
Healthy sources of protein for the athlete who wants to build muscle mass include meats, eggs, fish, protein shakes and dairy sources, including milk and cheese. Rippetoe recommends that new strength athletes focus on the consumption of a gallon of whole milk each day, in a plan referred to as "GOMAD." With the addition of over 2,400 calories per gallon and a balance of protein, fat, and carbohydrates that is ideal for the growth of human muscle tissue, GOMAD may be the ideal source of protein needed for building muscle mass.
Fats
Dietary fats and cholesterol are often derided in the popular media as unhealthy, thanks to a legacy of old, obsolete nutrition science, according to the late Dr. Robert C. Atkins, founder of the Atkins Diet method and author of "The New Atkins Diet Revolution." Fats are actually very necessary to health and fitness. Dietary cholesterol is a precursor to testosterone production, the hormone that synthesizes amino acids into muscle tissue.
Fat Sources
Healthy fats can be obtained in the diet through the consumption of many of the ideal protein sources as well. Additionally, the addition of a fish oil supplement to the diet may be useful in building muscle mass, according to Benardot and Atkins, due to the importance of omega-3 essential fatty acids. Fish oils are important sources of EFAs.
Carbohydrates
The prevalence of simple carbohydrates in the modern Western diet is a leading course of obesity, according to Rippetoe and Atkins. Nevertheless, Benardot points out, the inclusion of carbohydrates as a specific aspect of the diet is crucial to building muscle mass. Include simple carbs as part of your post-exercise nutrition in order to help shuttle protein and fat nutrients to the muscles immediately following exercise. Additionally, fiber-rich complex carbohydrates such as vegetables (broccoli, asparagus, beans) are a key part of the athlete's diet in order to maintain health and help provide energy.
Carbohydrate Sources
Good sources of simple carbohydrates for post-workout nutrition include fruits, potatoes, pasta and rice. Used in protein shakes or as part of a whole-foods meal, these provide glycogen to restore intramuscular stores.
References
- "Starting Strength: Basic Barbell Training, 2d Ed;" Mark Rippetoe; 2007
- "Advanced Sports Nutrition;" Dan Benardot; 2005
- "The New Atkins Diet Revolution, 2d Ed;" Robert C. Atkins; 2002
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