Building muscles requires exercise and a proper diet, with the right timing. If you want to build muscles, you must have a balance of macronutrients--carbohydrates, proteins, and fats-- along with micronutrients--vitamins, minerals--and water. Any deficiency in any one category can have affect the function of your body.
Significance
The role of supportive nutrition is to rebuild damaged muscle and fascia tissues, replenish glucose in all cells, increase bone density and provide enough vitamins and minerals for vital functions, such as oxygen transport (iron), proper heart rhythm (potassium) and strong antioxidant system (vitamins C and E).
To build muscle mass, you must also consume more calories than burn. Therefore, you will gain weight--in the form of water and lean tissues--and increase your fat-burning potential because muscles are your body's calorie burners.
Proteins
Many people think that eating a lot of protein will build muscles. However, excessive protein will be converted to body fat or excreted by the kidneys. This places stress on the kidneys, causing proteinuria, a condition in which urine contains an abnormal amount of protein.
According to the American Dietetic Association (ADA), you should consume 1.2 to 1.8g of protein per kilogram of body weight or about 15 to 20 percent of your caloric intake. How much you eat depends on your sex, weight, training duration and physical health.
Carbohydrates
Carbohydrates are the key to gaining muscle because they spare protein from being converted to glucose for energy. Muscles also store carbohydrates in the form of glycogen, which is used to fuel muscles during exercise. Recommended daily intake of carbohydrates ranges between 8 to 10g per kilogram of body mass or about 60 to 70 percent of your caloric intake.
Timing
Eat small, frequent meals throughout the day, totaling five or six meals. Choose foods that are nutrient-dense, like fresh fruits, nuts, raisins and whole grain cereals.
Consume a post-workout snack within 30 minutes after you finish training. An example would be a whey protein shake with some carbohydrates--2:1 ratio. This is the time when your body needs carbohydrates and protein to replenish and rebuild your body. Otherwise, your body will break down muscle protein for energy and reduce your potential to build muscles.
Vitamins and Minerals
Vitamins and minerals do not provide energy for your body, but they are the catalysts or spark plugs that make the metabolism work properly. Consuming more of any one vitamin or mineral will not accelerate your progress, despite what supplement companies claim. If you eat a variety of fruits, vegetables, whole grains and lean meats, you should get enough nutrients to maintain your health.
Expert Insight
If you need assistance in what to eat and how much to eat for your goal in gaining muscle, consult with a registered sports dietitian--a health professional who deals with the nutrition of athletes and active people. She can help you plan your meals ahead; give advice on how to choose the right kind of food; teach you about how certain nutrients interact in your body; and provide support and accountability for your goals.
References
- "Exercise Physiology, 5th edition"; William McArdle; 2001
- "Nutrition From Science to Life"; Mary Grosvenor, Lori Smolin; 2002
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