Eating to gain muscle while avoiding the accumulation of belly fat can be difficult. For most, gaining muscle requires eating more calories than usual and, more specifically, calories exceeding your maintenance caloric intake level. However, elevated calories can also lead to belly fat. Avoid the pitfalls of "bulking" by timing your nutrition and eating a "clean" diet. Follow these simple guidelines to target your nutrition for gaining muscle while preventing belly fat storage.
Step 1
Time your carbohydrate intake to optimize muscle building while minimizing fat storage. For example, take in one serving of low-glycemic carbohydrates one or two hours before weight training (preferably in the morning). Then, take in the rest of your carbs for the day immediately following your workout. Carbs are the body's preferred source of fuel but are readily stored as body fat. Avoid eating them in the evening, when you are less active, to prevent fat storage.
Step 2
Drink a post-workout shake containing 50 g of whey protein, 60 g of high-glycemic carbs (dextrose or fruit juice) and 30 g of healthy fats, such as flaxseed oil or medium-chain triglycerides. These calories will be used almost exclusively for muscle recovery and growth rather than fat storage, according to fitness author Jeff Anderson.
Step 3
Eat five or six smaller meals throughout the day, two or three hours apart. This dietary strategy promotes anabolism (muscle building) while keeping the metabolic rate elevated and controlling blood sugar to prevent storing body fat. According to "The Fat Burning Bible," sticking to the following macro-nutrient ratio is best for fat burning: 30 percent protein, 30 percent healthy fats and 40 percent carbohydrates.
Step 4
Choose "clean" foods to prevent storing body fat. Protein should come from lean choices such as fish, turkey, chicken or lean cuts of beef. Carbs that are clean include brown rice, whole-grain bread or pasta, sweet potatoes, quinoa or oatmeal. Healthy fats are flaxseed and olive oil, avocados, and nuts and seeds. These foods keep insulin low, preventing body-fat storage.
Step 5
Drink a pre-bedtime protein shake that includes healthy fats and slow-digesting proteins. Casein is a slowly digested protein from milk and is sold as a protein powder. As an alternative, you can add 1/2 cup of cottage cheese to your shake. Add 1 or 2 tbsp. of flaxseed oil, which is heart-healthy and supports optimal muscle-building hormone levels, according to author Jeff Anderson. Excluding carbohydrates from this bedtime meal prevents fat storage, while the proteins and healthy fats provide muscle-building nutrients for recovery while you sleep.
References
- "Optimum Anabolics"; Jeff Anderson; 2004
- "Xtreme Lean"; Jonathan Lawson and Steve Holman; 2008
- "The Fat Burning Bible"; Mackie Shilstone; 2005
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